THU 5/15/25 WOD

Written By Ferber Wilson

Warm Up - 200-meter row, slow - 10 alternating Spiderman stretch + reaches - 10 inchworms - 5 push-ups from the knees - 10 alternating Samson lunges - 5 push-ups - 10 alternating reverse lunges - 5 push-ups - 10 alternating scorpion stretches - 5 push-ups - 10 air squats - Row progression:  10 strokes legs only (upright torso) - 10 strokes legs + pull (2 sec pause) - 10 strokes (easy) - 10 strokes (moderate) - 10 strokes (hard) -

WOD
L3-500/450m row L2-450/400m row L1-350/300m row
20 push-ups L2-15 reps L1-10 reps
– Rest = Row time x 2 (ex. 1:30 row = 3:00 rest)-

5 rounds, slowest time
Post WOD - :45 lacrosse ball chest mash/side - :45 doorway pec stretch/side

Ferber Wilson
Next

WED 5/14/25 WOD