WED 9/10/25 WOD

Written By Ferber Wilson

Warm Up - 100-meter run - 20 single-unders - 10 Cossack squats - 5 cobra stretch to downward dogs - 10 Samson lunges - 10 sit-ups – 10 pullups – 3 sets:  15 sec singles – 15 second high jump – 15 sec double unders – (straight through)

WOD – “Annie” (1/16/25)

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Clean – 3-3-3-3-3-3-3 (Quick Reset) (3 min per set)

Post WOD - 200-meter cooldown walk - :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Ferber Wilson
Next

TUE 9/9/25 WOD