3.9.16 – WOD 

 Every first Sunday of the month at 9:30am Coach Kama runs an awesome Yoga class. Studies show that performing Yoga will increase your flexibility/mobility, relieve stress, help you relax, recover from workouts and burn calories, too! 




Bench Press, 3 X 10 @ 20RM load

• rest 2-4 minutes between sets


EMOM X 20 of:

Minute 1 = 8 Burpee Box Jump Overs, 24/20 

Minute 2 = Assault Bike 12/10 Calories 

Minute 3 = 15 Double Russian KBS, Blue/Pink 

Minute 4 = Row 15/12 Calories 

Minute 5 = 30 second Plank Hold 

*NOTE: reps may be scaled down by your Coach to ensure you are able to get some rest/transition time between stations. These EMOMs are not designed to be a full minute of work. Instead you should push to finish the movement quickly, then have some time to recover before starting at the next station 

Optional Accessory Work:

3 sets NOT for time of:


20 Hip Extensions 

20 Matador Dips 



5 rounds of:

15 Squat Thrusts

15 Jumping Jacks

15 V-ups

15 A-Squats

15 Pull-ups

– Rest 1 minute after each round 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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