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WOD 10/17/18


5 mins (bike or row) 

Warm up x2

1. 8 push-ups to side plank total

2. 5 around the world lunges 

3. 20 jumping jacks 

4. 20 DU’s or 40 singles

5. 10 Ring rows 

6. 10 lateral banded steps each way x2

Birthday WOD 

10/17/1978

“Becker” 

16 min AMRAP 

10 Burpee pull-ups 

17 CF push-ups 

40 wall balls 14/20

19 weighted stationary lunge steps each leg (45)

78 DU’s (scaled: x2 singles) 

Cool down mobility 


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4325 NW Lake Road, Camas, WA 98607 

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

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