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WOD 3/9/20

Warm up:x1 (6min)

1. 2mins Rowing

2. F&R skip

3. lateral skip

4. 10 bracing bear crawl steps F&B x3

5. 12 groiners total + 15 Air squats

6. 50ft spider lunge + 50ft dyno walk

7. 50ft Russian kicks + 50ft knee grabs

8. PVC Pipe rotator cuff stretch each side

9. banded Lat & tricep stretch (purple Band eye level on upright)



Strength: Front squats (14mins)

5@40% 5@50% 3@60% 3@70% 3@75% 3+@85%

For time

10-1

50ft Overhead weighted walking lunges (25/45lbs plate ) (*scale weight if needed)

Burpees* each burpee terminates on your weight plate


* mobility with time remaining *

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4325 NW Lake Road, Camas, WA 98607 

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

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