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WOD 12/17/19


Warm up

1. Down and back x10

2. F&R skip 

3. Lateral skip 

4. 50ft lunge and twist

5. 50ft knee grabs 

6. 12 pushups to side plank total 

7. 15 bench dips( light range of motion) 

Strength: Bench press (warm up) 

5x5 start @ 50% build up to heavy set of 5 reps 

15 min AMRAP 

12 cals on Rower 

10 parallette pushups (scaled: CF pushups) 

8 toes to bar (scaled: knees passed waist)  

* 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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