WOD

Behind the Neck Split Jerk

1 rep every 60s x 10 sets
Start @ 65% – add slightly as needed, build to tough but not maximal single

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Strict Supinated Pull-up

4-4-4-4
Rest 1 min

Bottoms up KB strict Press

4 sets x 6-8 reps/side @20X0
Rest 1-2 mins

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1 Set:

15-12-9
Alt DB Snatch @ 70/50
C2B Pullups
Rest 5 mins
9-12-15
Cals on Rower
Box Jump Overs @ 24/20

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Optional Gymnastic Skill:

10 min EMOM
1-4 Muscle Ups

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3 Sets for Quality:

10-12 DB SKull Crushers
10-12 DB Preacher Curls
10-12 Dragon Flags

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

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