WOD - Thursday 2021-01-07


Today’s WOD consists of some dumbbell strength worth, and a spicy core and shoulder intensive 12 min. Amrap of wall walks and wall balls. We’ll start with 4 sets of dumbbell bench press, finding a challenging set of 8 reps. Focus on steady, stable pressing through each arm simultaneously. Our Amrap pairs together wall walks and wall balls. We’ll challenge our shoulder and core strength and stability with the wall walks, and fight to maintain unbroken sets of wall balls after.



  • PVC Shoulders

  • Yogi push-ups x 10-15


  • 3 Rounds

  • 30 jumping jacks

  • Med ball pec activation x 1 lap


Dumbbell bench press:


Amrap 12:

5 Wall walks

20 Wall balls


Banded shoulder stretch

Pec mash

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4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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