WED 3/11/26 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  :20 jumping jacks - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers – Rower:  15 pulls (easy pace) – rest :30 – repeat 4 times increasing the intensity each round – 1 set of max effort 10 pulls –

WOD

Every 3:00
250-m row L2-200m L1-150m (work time should be :50 to 1:10)

-rest the remainder of interval-

10 rounds – slowest time

WOD II

Accumulate 100 lying toes to bar

For time (all levels)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Ferber Wilson
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TUE 3/10/26 WOD