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WOD 2/27/19


Warm up:x1

1. Down and back x4

2. 100ft lunge + knee grab + single leg deadlift 

3. 20 Air squats 

4. 10 leg swings forward and backwards and lateral each side 

5. 15 Hip bucks (off box) 

6. 10 Scapular pull-ups 

7. 30 jumping jacks 

8. 12 big arm circles forward and backwards 

9. 40 DU’s or 80 singles 

24 min EMOM 

Min 1: 3 Back squats @ 80 % of 1RM

Min 2: 5 DB Snatches each side 40/70

Min 3: 6 weighted strict chin ups 15/25 plate (pinch between legs) 

Min 4: 35 DU’s (mod: singles or work doubles for 40 secs) 


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4325 NW Lake Road, Camas, WA 98607 

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

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