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WOD 7/30/19


Warm up 

1. 3mins of rowing 

2. 30 jumping jacks 

3. 50ft spider lunge 

4. 50ft knee grabs 

5. 200ft Overhead Walk with weight plate 25/45

6. 30 sec mountain climber 

7.15 reps wall squat drill 

8. 30 DU’s or 60 singles 

9. 10 Burpees 

For Time 

1 Mile Run 

200ft OH weighted walking lunges 25/45 

100 DU’s (scaled: x2 singles) 

1000 M Row 

100 DU’s 

200ft OH Weighted walking lunges 25/45 

1 Mile Run 


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4325 NW Lake Road, Camas, WA 98607 

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

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