WED 6/18/25 WOD

Written By Ferber Wilson

Warm Up - 200-meter run - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - front skip - side skip - back skip - High knees - Butt kicks - Carioca - Banded:  10 steps banded monster walk, forward - 10 steps banded monster walk, backward - 10 banded sumo-stance good mornings - Double under:  15 sec singles - 15 sec running singles - 15 sec high jump singles - 15 sec double unders - Mini round:  10 double-unders - 100-meter run

WOD
30 double-unders L2-15 double unders L1-15 singles
200-m run L2-same L1-100m run

7 Rounds for Time (15 Min Cap)

Strength - Cleans - 3-3-2-2-1-1-1 (2:30 per set)

Post WOD - 1:00 calf foam roll/side - 1:00 quad foam roll/side

Ferber Wilson
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TUE 6/17/25 WOD