WED 5/7/25 WOD

Written By Ferber Wilson

Warm Up - AMRAP 4:  :30 machine of choice - 5 inchworm + push-ups - 5 air squats - 5 up-downs - Presses:  Empty bar - 2 shoulder presses - 2 dip and holds - 2 dip drives - 2 push presses - 2 jump and lands (no bar) - 2 jump + punch and land (no bar) - 2 push jerks - 2 push jerks - Build up:  3 sets - 1 push jerk - 1 split jerk (rt) - 1 split jerk (lt) - 1 jerk (you choose)

Strength - 3 push presses - 2 push jerks - 1 split jerk - 7 Sets to heaviest load (5 min per set)

Post WOD - 1:00 banded shoulder stretch/side

Ferber Wilson
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