THU 10/16/25 WOD

Written By Ferber Wilson

Warm Up - 200-meter run, slow - 5 leg swings/leg - 5 hamstring scoops/leg - 5 inchworms + push-ups - 200-meter run, faster – Wall walks:  10 plank shoulder taps – 10 wall step up shoulder taps – 2 partial wall walks – 1 wall walk – Deadlift – 5-4-3-2-1 (80-90% of 1 rep max for workout weight) –

WOD

30 Min AMRAP
3 wall walks L2-3 partial wall walks L1-3 wall step ups / inchworms
200-m run L2-same L1-100m
1 deadlift – Deadlift load is 80-90% of 1-rep max.

Rounds + reps

Post WOD - :30 scorpion stretch/side - 1:00 child’s pose stretch

Ferber Wilson
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WED 10/15/25 WOD