TUE 10/1/24 WOD

Written By Ferber Wilson

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 overhead walking lunge steps (empty barbell) - :30 up-downs - 2 set:  200-meter run - 10 overhead squats -

WOD – “Nancy”
400-meter run L2-300m L1-200m
15 overhead squats L3-95/65# L2-65/45# L1-55/35#

5 Rounds for Time

Strength – Snatch – 5-5-3-3-1

Post WOD - 1:00 banded shoulder stretch/arm

Ferber Wilson
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MON 9/30/24 WOD