TUE 4/1/25 WOD

Written By Ferber Wilson

Warm Up - 200-meter jog, slow - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - Butt kicks - High skip - quick skip - back skip - 200-meter run, faster - Row:  20 sec row (slow pull) - rest 20 sec - 20 sec strong pull pause - rest 20 sec - 20 moderate row - rest 20 sec - 20 sec fast row -

WOD
500-m row L2-450m L1-350m
400-m run L2-300m L1-200m
– Rest 3:00 between rounds.

5 Rounds for total time (35 min CAP)

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side

Ferber Wilson
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MON 3/31/25 WOD