TUE 5/6/25 WOD

Written By Ferber Wilson

Warm Up -100m run - 10 snatch-grip deadlifts - 100m run - 10 snatch pulls - 200m run - 10 overhead squats - 200m run - 10 hang power snatches - 3 sets:  4 back squats - 3 front squats - 2 overhead squats (2 min per set) -build to working weight -

WOD I
200-meter run L2-same L1-100m run
15 back squats L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
12 front squats (L3-135/95# L2-95/65# L1-45/35#
200-meter run L2-same L1-100m run
9 overhead squats L3-135/95# L2-95/65# L1-45/35#

2 Rounds for Time (15 Min CAP)

WOD II

800m Farmers carry 50/35# L2-600m 40/25# L1-400m-30/15#

For Time (15 Min CAP)

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Ferber Wilson
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