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WOD 9/19/18


*2 Laps around Samson*

Warm up :x2

1. 100ft high knees

2. 100ft kareoka 

3. 50ft knee grabs 

4. 50ft straight leg bear crawl 

5. 12 hollow rocks 

6. 12 Superman’s 

7. 20 sec swimmers 

Strength:  

Deadlift 

2 warm up sets then 4x3 start at 65% then work up to a heavy set 

11 Min AMRAP 

Buy in: 20 Burpees 

4 DB Snatches each arm  35/55

20 DU’s (scaled : x2 singles) 

*mobility with remaining time in class*


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4325 NW Lake Road, Camas, WA 98607 

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

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