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WOD 4/17/19


Warm up x2

1. F&R skip + lateral skip 

2.50ft straight leg bear crawl 

3. 50ft Knee grabs 

4. 5 F&B leg swings + lateral leg swings 

5. 35 second mountain climbers 

6. 40 sec plank + 30 sec cobra stretch 

7.  10 side crunches with 30sec hold after last rep (each side) 

5rds For Time:

12 GHD sit-ups (scaled: Weighted Abmat sit-ups 14/20)

8 Burpees 

<rest then>

4rds for Time 

Cals on the bike 15/20

200m Sprint 

Rest 2 mins

*mobility cool down *


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4325 NW Lake Road, Camas, WA 98607 

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

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