Functional Fitness at The SHOP in Corvallis, Oregon

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WOD January 16, 2020

WOD January 16, 2020


OVERHEAD (short) – Choose 4

  • Supine Alternating Shoulder Flexion x 8/side
  • Bench T-Spine Mobilization x 8
  • Side-Lying Windmills x 8'side
  • Deadbugs x 8/side
  • Back-to-Wall Shoulder Flexion x 8
  • Wall Slides w/ Upward Rotation and Lift-Off x 8


Hang Power Snatch

2 Rounds (PVC, then barbell)

  • Snatch Press and Dip x 5
  • Snatch Balance x 5
  • Dip Snatch x 5
  • Hang Position x 5
  • Hang Power Snatch x 5



  • 10 Snatches
  • 20 Up-Downs
  • 30 Tuck-Ups
  • 40 DU
  • 50 Air Squats
  • 40 DU
  • 30 Tuck-Ups
  • 20 Up-Downs
  • 10 Snatches

Every 2 minutes – Run 100m

*20 min timecap

Just $1

Get stronger, be fitter. Strength promotes confidence.

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Achieve your ideal weight as a by-product of gaining agility, strength and endurance!


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Drew Skaggs

Owner & Head Coach

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