WED 11/26/25 Strength WOD

Written By Ferber Wilson

Warm Up - 2:00 row, bike, ski, or jog (slow) - 20 mountain climbers - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 banded deadlifts - 10 banded squats - 10 banded pull-aparts - 1:00 row, bike, ski, or run (faster) – Empty bar:  7 clean deadlift + shrug – 6 hang power cleans – 5 power cleans – Build up:  3 power cleans + 2 hang power cleans – 3 sets -

Strength
3 power cleans
2 hang power cleans
– Build in load each set –

8 sets (4 min per set)

Post WOD - :30 palms down forearm stretch/arm - :30 palms up forearm stretch/arm - :30 couch stretch/side

Ferber Wilson
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TUE 11/25/25 WOD