WOD 20-11-17

Strength 

A1) Push Press

10,10,10 TnG (1 sec hold overhead)

A2) Wide Grip Strict Pull Up

30sec AMRAP  x 3

METCON

3 Rounds

Run 200m (Hard)

12-18 Toes to Bar (must be unbroken)

Rest 1 min

Row 15/12 Cals (Hard)

12-18 Unbroken Handstand Push ups or Push Ups (must be unbroken)

rest 2mins

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I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam. "Will Smith" FR23 Athletics Athlete
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