WOD 27-11-18


A1) Half Kneeling Behind the Neck Press

21X1; 4reps/leg

A2) Chin Over Bar Pull Up Hold (30sec)

A3) Clapping Push Ups (20sec AMRAP)


4-5 Sets

12 HSPU / DB push press
8 Burpees
12 Toes to Bar
Assault Bike 18/15 Calories

rest 90sec between Sets

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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