THU 8/14/25 WOD

Written By Ferber Wilson

Warm Up - 1 set:  :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - :30 burpees - 10 single arm KB presses, right arm - 10 single arm KB presses, left arm – 10 push up shoulder taps – 8 pike shoulder taps – 2 partial wall walks – 1 wall walk –

Partner WOD – 20 Min AMRAP
50 calorie bike L2-40 cals L1-30 calories
100 KB swings L3-70/55# L2-55/35# L1-45/25#
20 wall walks L2-10 wall walks L1-20 wall step ups
– Split work as needed; 1 partner works at a time.

Rounds + Reps

Post WOD – 2 sets:  20 banded pull-aparts - :30 wrist extension stretch/arm

Ferber Wilson
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WED 8/13/25 WOD