WOD

Banded Deadlift

5 Sets x 1 rep
1st @ 60%
2nd @ 62%
3rd @ 65%
4th @ 68%
5th @ 70%

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Conventional Deadlift

Build to tough single in 4 Sets

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10 min EMOM

1st min: 12-15 Wall Balls
2nd min: 10-12 Alt Front Rack Reverse Lunges @ Moderate Weight

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3 Sets:

250m Row
1 Rope Climb
10 Hang Power Snatch @ 115/75
1 Rope Climb
250m Row
Rest 1:30 mins

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Prone Plate Drag

3 Sets x 10 reps/direction

Hollow Rocks

3 Sets x 15 reps

Suitcase Carry

3 Sets x 100ft/side

 

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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