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WOD 10/31/18


Warm up :x2

1. Down and back x3

2. 50ft knee grabs

3. 50ft open hip skip reverse 

4. 50ft dyno walks 

5. 50ft spider lunges 

6.12 good mornings 

7. 5 step ups each leg on your box the  5 box jumps 

14 min EMOM (5mins to warm up)

Min 1: 3 deadlifts at 85%

Min 2: 15 Box jumps 20/24

Rest 5 mins 

For Time: 

500meter Row 

200 DU’s (400 singles) 

500meter Row 


35 views

4325 NW Lake Road, Camas, WA 98607 

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

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