WOD

20 min EMOM:

5 mins: 5 Strict Press @ Challenging but not maxial weight

5 mins: Ring Muscle Up x 3-5 reps (Sub C2B or Kipping Pullups)

5 mins: 5-8 HSPU (Any Variation , sub in 30s AMRAP Pushups or Duel Z-Press

5 mins: AMRAP 30s Pendlay Rows @ Moderate load

+

5 Sets:

50 DU’s (Or 30s DU’s / single unders)

10 Hang PC + OH @ 95/65

rest 1 min

+

3 Sets:

60s Plankhold

30s Side Plank on Right

30s Side Plank on Left 

30s Abmat situps

rest as needed

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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