TUE 9/3/24 WOD

Written By Ferber Wilson

Warm Up - 2 set:  1:30 row (easy) - 10 push-ups to down dog - 10 alternating dumbbell shoulder presses - 2 set:  :45 row (easy) - :45 row (moderate) - 10 inchworm + push-ups - 1 set: :30 row (easy - 1:00 row (hard) - 3 wall walks -

WOD

10 wall walks L2-5 wall walks L1-10 inchworms
1000m / 800m row L2-same L1- 800m / 600m row
10 wall walks L2-5 wall walks L1-10 inchworms

For Time (12 Min Cap)

Strength – Weighted Pull ups – 3-3-3-3-3-3-3 (2:30 per round)
Post WOD – Accumulate - 2 Min Bar Hang

Ferber Wilson
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MON 9/2/24 WOD 5:45pm class ONLY!