WOD

Back Squat

Waveloading:
4@ 80% / 3@ 85% / 2@ 90%
4@ 82% / 3@ 88% / 2@ 92%
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:

5 Axle Hang Cleans + 10 Axle Front Rack Lunges
Rest 2 mins

+

10 min EMOM

1st min: 9 Wall Balls + 4-8 Strict Pullups
2nd min: 6-8 Cals on AirBIke + 6-8 Box Jumps w step down @ 24/20

+

4 Sets for Quality:

8-10 Rear Elevated Split Squats @30X0 /side
12-15 GHD Back Extensions
20 Russian Twists @ controlled tempo
Rest as needed

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: