THU 7/17/25 WOD

Written By Ferber Wilson

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Front skip - Back Skip - Side skip - Zig zag jumps - Criss cross jumps - Broad jumps - 2 sets:  10 steps banded monster walk, forward - 10 steps banded monster walk, backward - 10 banded sumo-stance good mornings - 200m run - 50ft Dbl KB suitcase carry -

WOD I - 16 Min AMRAP
200-m run L2-same L1-100m
100-m double-DB farmers carry L3-50/35# L2-40/25# L1-30/15#
1:00 plank hold L2-:45 L1-:30

Rounds + Reps

WOD II - Tabata Double unders

:20 max reps double unders

:10 rest

8 rounds for total reps

Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot

Ferber Wilson
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WED 7/16/25 WOD