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At home WOD 3/23/20

Warm up:x2

1. 20 jumping jack

2. 12 stationary lunge steps

3. 12 stationary reverse lunge steps

4. 8 cobra to downward dog

5. 12 stationary knee grabs

6. 12 Russian kB swings

7. 12 slow air squats + 5 jump squats

8. 20 sec mountain climbers


24 min EMOM

min 1: 20 jump lunges total ( scale: stationary lunges)

min 2: 20 CF push-ups (scaled: be on your knees)

min 3: 15 Hollow Rocks (scale: 20 toe touches)

Min 4: 15 KB swings 35/53 (if you don’t have those weights then use as close weight as possible)


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4325 NW Lake Road, Camas, WA 98607 

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

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