MON 8/12/24 WOD

Written By Ferber Wilson

Warm Up - 3:00 row/bike - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 kettlebell windmills/arm - :30 up-downs - 10 single-arm kettlebell swings, right/left - :30 lateral burpees over the kettlebell - 20 kettlebell swings - 3 sets:  :20 row - 6 unbroken deadlifts – Build in load – Rest 1:00 between sets.

WOD – 10 Min AMRAP
15-calorie row L2-same L1-10 calorie row
10 deadlifts L3-185/125# L2-135/95# L1-75/55#

Rounds + Reps

Strength – Clean & Jerk – 3-3-3-3-3-3-3 (3 min sets) *5 strict pull ups/scap pulls between sets

Post WOD – 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side

Ferber Wilson
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