WED 7/9/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 push-ups to downward dog - 10 PVC pass-throughs - 1 set:  1:00 bike, easy - :30 ring rows - :30 hang from the pull-up bar - 1:00 bike, moderate - :30 jumping pull-ups - :30 up-downs - 1:00 bike, moderate - :30 kipping pull-ups - :30 burpees - 1:00 bike, workout pace - 5 pull-ups -

WOD
35/25 cal bike L2-25/20 cals L1-18/12 cals
21 pull-ups L2-21 jumping pullups L1-21 ring rows

3 Rounds for Time (12 Min Cap)

Strength - Bench Press - 10-10-10-10-10 (3 min per set)

Post WOD - 1 set:  1:00 banded pull aparts - 1:00 foam roll lats/side - 1:00 foam roll quads/leg –

Ferber Wilson
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TUE 7/8/25 WOD