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WOD 10/11/18


Warm up 

Strength: bench press 

Warm up then 5x5 starting @ 55% work to a heavy set then go back to 65% for MAX REPS 

* between your bench sets your going to do 10 shoulder raises in prone position 

18min EMOM 

Min 1: 15 parallette push-ups 

Min 2: 12 strict Ring rows 

Min3: 12 Abmat sit-ups + 5 Toes to bar


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4325 NW Lake Road, Camas, WA 98607 

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

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