WED 4/16/25 WOD

Written By Ferber Wilson

Warm Up - 2:00 bike - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 10 sumo-deadlift high pulls - 5 elbow-to-instep/leg - 10 counterbalance plate squats - 2 sets:  PVC then Empty bar:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats - Add Weight:  repeat 5 reps of each movement - Working weight: 5 reps of each movement -

WOD - “Andi”
100 hang power snatches L3-65/45# L2-70 reps @45/35# L1-50 reps @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time:

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Ferber Wilson
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TUE 4/15/25 WOD