WED 5/15/24 WOD

Written By Ferber Wilson

Warm Up - EMOM 8:  Min. 1 | :45 row, bike, or ski - Min. 2 | :45 jump rope - 2 set:  10 toy soldiers - 10 groiners - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets:  100-meter run - 5 hand-release push-ups

WOD I
9 HOD pushups L2-6 HOD pushups L1-5 HOD knee pushups
100-meter run L2-same L1-100m
15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups
200-meter run L2-same L1-200m
21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups
400-meter run L2-same L1-200m
21 hand-release push-ups L2-12 HOD pushups L1-9 HOD knee pushups
200-meter run L2-same L1-200m
15 hand-release push-ups L2-8 HOD pushups L1-7 HOD knee pushups
100-meter run L2-same L1-100m
9 hand-release push-ups L2-6 HOD pushups L1-5 HOD knee pushups

For Time

WOD II

400m Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Ferber Wilson
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