WOD

Back Squat

Waveloading:
5@ 70% / 4@ 75% / 3@ 80%
5@ 72% / 4@ 78% / 3@ 82%
Rest as needed between sets
*If you don’t know your percentages, begin @ moderate load with slight progressions as needed to achieve desired efforts on waveloading.

+

4 Sets: Every 1:30 mins per station

Station 1: Front Rack Step Ups x 6-8 reps/side @ Moderate load
Station 2: GluteHam Raises x 6-8 reps @ controlled tempo (Sub Good Mornings x 6-8 reps)

+

20 AMRAP @ 80% effort

800m Run
20 Wall Balls @ 20lbs/14lbs
3 Rope Climbs
20 KBS @ 24kg/16kg

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

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