WOD 21-12-18


4 sets for QUALITY

10 Dumbbell Bench Press @ 20X0 tempo (alternating arms every rep – hold non-working arm at top of rep)
10 Clap Push Ups
8 Renegade Rows 22.5/15kg
*rest as needed between exercises*


5 rounds FT:

20/15 cal row

10 burpee over rower

Rest :60

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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