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  • Brandon and Amber Evenson

WOD 4/4/17


warm up: x1

20 Burpees

F and R skip

lateral skip

10 bear crawl steps forward and backwards x4

(mobility)

A.Strength: Back Squat (deload week)

working sets : 5@40%, 5@50% , 5@60%

B. Bent over Barbell Row 5x10 increase weight

between each set do 12 Body weight strict dips

4rds each round for time:

200m Row

200m Run

rest 2min

* note Fastest and Slowest round

*Class CASH OUT 300FT of weighted Lunge steps


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4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

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