WED 8/6/25 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:  30 sec on 30 sec rest for 5 rounds (gradually increase effort with each round) - Test:  2 rounds:  150-meter row (max effort) - 1:00 rest

WOD

Every 8:00 for 4 sets:
500m row L2-same L-350m

Slowest time

Auxiliary Work - 3 sets:  6 single-leg dumbbell Romanian deadlifts/leg - :30 side plank or star plank/side

Post WOD - 1 min pigeon stretch / leg

Ferber Wilson
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