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WOD 2/20/19


Warm up x1

1.50ft knee grabs 

2.50ft straight leg bear crawl 

3. 100ft lunge knee out+ high knee + single leg deadlift 

4. 15  Air squats 

5. 10 lateral banded steps each way x3

(Purple band) 

6. 35 side plank each side (forearm) 

Strength:after warm up sets  (15mins ) 

Back squat (2 warm up sets ) 

5x3 start @ 65% work to a heavy set 

5rds for Time (14 min cap) 

100ft walking lunge (just body weight)

100ft Burpee broad jumps 

*Remaining Time 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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