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WOD 10/10/18


*3min warm up on bike or Rower*

Warm up x2

1. 10 pass throughs with PVC 

2. 6 around the worlds each way with PVC 

3. 25 sec high side plank hold on hand 

Each side 

4. 15 Air squats 

5. 12 hip bucks feet off a bench 

6. 6 F&B leg swings each leg (hold upright)

7. 6 Lateral leg swings each leg (hold upright) 

*burgener warm up* x2

-once with pvc then you can do the second time with empty barbell 

2rds For Time: 

10 Snatches 95/135

400m Run 

10 power cleans 

200m Run 

10 hang power clean 

400m Run 

10 OHS 

200m Run 


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4325 NW Lake Road, Camas, WA 98607 

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

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