TUE 7/22/25 WOD

Written By Ferber Wilson

Warm Up - 10 leg swings/leg - 10 lateral leg swings/leg - 10 over-the-fences/leg - 5 consecutive Samson stretch lunges/leg - 10 inchworms - 10 unweighted single-leg deadlifts/leg - 5 sets:  :30 bike - :30 rest - Kettlebell swings:  5 KB deadlifts - 5 Russian KB swings - 5 American KB swings - 5 American KB swings (wk wt) -

WOD

60 KB swings L3-55/35# L2-50 reps @45/25# L1-40 reps @ 35/15#
30/25 calorie bike L2-25/20 cals L1-20/15 cals
60 KB swings L3-55/35# L2-50 reps @45/25# L1-40 reps @ 35/15#

For time (8 min cap)

Strength - Clean (Sqt or Pwr) - 3-3-2-2-1-1-1 (quick reset)

Post WOD - 1:00 lacrosse ball shoulder mash/side - 1:00 child’s pose stretch

Ferber Wilson
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MON 7/21/25 WOD