THU 3/14/24 WOD

Written By Ferber Wilson

Warm Up - 1 set:  200-meter run, slow - :30 alternating hamstring scoops - 2 sets:  :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Rower:  15 pulls x 4 sets (increase intensity with each set) –

WOD
1,000-m row L2-800m L1-600m
400-m run L2-300m L1-200m
750-m row L2-650 L1-550
400-m run L2-300m L1-200m
500-m row L2-400m L1-300m      
400-m run L2-300m L1-200m
250-m row L2-same L1-200m
400-m run L2-300m L1-200m

For Total Time

Post WOD - Accumulate:  3:00 plank hold - 2 sets: - :30 child’s pose - :20 Samson stretch/leg

Ferber Wilson
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