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WOD 6/20/18


Warm up :x1

1. 2 laps around Samson 

2. 100ft high knees 

3. 50ft straight leg bear crawl 

4. 50ft spider lunge

5. 45 sec side plank each side 

6. 30 sec rotator cuff stretch (pvc) 

7. 12 pass throughs (pvc) 

8. 15 single leg hip bucks each leg

Strength: 7min EMOM (warm up for PC)

3 Power cleans @ 80% 

For Time: 

21-15-9

Snatches 65/95

Box jumps 20/24

With time remaining in class mobility 


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4325 NW Lake Road, Camas, WA 98607 

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

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