TUE 9/23/25 WOD

Written By Ferber Wilson

Warm Up - 3 sets.  1:00 bike - 10 broad jumps - 10 ring rows – 5 Box jumps – Rope climb:  3 hand over hand – 2 foot hook (on floor) – 2 foot hooks and pull (off floor) – 1 rope climb (AHAP) – Mini round:  10/8-calorie bike - 5 box jumps - 1 rope climb – Use workout variations.

WOD
15/12 cal bike L2-12/9 cals L1-10/7
10 box jumps L3-30/24” L2-24/20” L1-20/16”
3 rope climbs L2-2 AHAP L1-3 Hand over hand

5 Rounds for time (20 min Cap)

Core Work - 3 rounds:  :30 Russian twists - :30 Superman hold – Rest 1 min – Total Reps & Weight on Russian twists

Post WOD - 1:00 Samson stretch/leg

Ferber Wilson
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MON 9/22/25 WOD