WOD

Bench Press

Waveloading:
5 reps / 3 reps / 1 reps @ Moderate Effort
5 reps / 3 reps / 1 reps @ Tough Effort
Rest as needed b/t sets

Strict Pronated Pull-up

5 reps / 3 reps / 1 reps @ Moderate Effort
5 reps / 3 reps / 1 reps @ Tough Effort
Assuming weighted or adjusting based on athletes ability to perform reps in this style such as banded / ring row / etc.

+

20 mins @ 80% Effort

400m Row
10 Wall Balls
10 T2B
400m Row
10 Push Press @ 115/75
10 KBS @ 32/24

+

Bottoms Up Single Arm Front Rack Carry

3 Sets x 50ft/side
Rest as needed

Active Hollow Hold

3 Sets x 30s Holds
Rest as needed

Side Plank

3 Sets x 30s/side
Rest as needed

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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