WOD

Strict Press

5 reps every 1:30 mins x 5 sets

+

Strict Pronated Pull-up

3 Sets x 8-10 reps
*Add weight if possible, otherwise complete all the reps regardless of rep scheme, want volume completed
Rest as needed

Strict Dips

3 Sets x 8-10 reps @20X0
Rest as needed

+

15 min EMOM

1st min: 30s DU’s or 50 Du’s or 30s Single Unders
2nd min: 10-12 Alt DB Snatch @ 55/35
3rd min: 15-20 Wall Balls @ 20lbs/14lbs

+

Poliquin Lateral Raises

3 Sets x 10-12 reps @ controlled tempo

DB skull crushers

3 Sets x 10-12 reps @ controlled tempo

Hammer Curl

3 Sets x 10-12 reps @ controlled tempo

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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