THU 9/11/25 WOD

Written By Ferber Wilson

Warm Up - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 3 sets:  :30 wall-facing squats - :30 rest – Push up:  5 push-ups from the knees - 10 push-ups – Pullups:  5 ring rows – 5 jumping pullups – 3 kips + 3 lever downs – 3 kipping pullups -

WOD – “Cindy” – 20 Min AMRAP
5 pull-ups L2-jumping pullups L1-ring rows
10 push-ups L2-worm up L1-knees
15 air squats L2-same L1-same

Rounds + Reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Ferber Wilson
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WED 9/10/25 WOD