Train

1) Pause Bench Press: 5 x 3 Building
*3 Second Pause 1” Off Chest

2) “Truth & Reconciliation”

3-6-15-20-21-20-15-9-4:

Deadlifts @ 215/155
Box Jumps @ 24/20

Stimulus

1) These sets will be increasing in weight every set, as long as you can maintain the 3 second pause 1” above chest. This pause will happen on the way up in the press portion. Once the pause is done, continue on the way up and do not bring it back down to bounce it back up.

2) Break the larger sets of deadlifts up and select a weight that is no more than 60% of your 1RM. This can be done as a partner workout, alternating rounds or sharing reps. Box jump standard: jump up, stand up, step down

This WOD was developed in collaboration with elders. The numbers in the workout connect with the 94 calls to action, 6/3/2021 and 2015. The barbell weight reflects the 215 unmarked graves originally uncovered at the Kamloops residential school. National Day for Truth and Reconciliation on September 30th. The day honours the lost children and survivors of residential schools, their families, and communities. Creating such a federal holiday was one of the 94 calls to action by the Truth and Reconciliation Commission in 2015. The reasoning behind the recommendation is that public commemoration of the tragic and painful history and ongoing impacts of residential schools is a vital component of the reconciliation process. On June 3, 2021, Bill C-5 received Royal LAssent and Sept. 30 was officially designated as the National Day for Truth and Reconciliation.