Warm Up
3 rounds
60 seconds cario of choice
30 second inch worms to downward dog
30 seconds band row
30 seconds band thrusters
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks
Strength
Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 8 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go
WOD
Competitive:
4 Rounds for time (15 min cap.)
10 Pull-ups
15 dumbbell bench press (45 / 30)
9 dumbbell thrusters (45 / 30)
Performance:
4 Rounds for time (15 min cap.)
10 Jumping pull-ups
15 dumbbell bench press (35 / 20)
9 dumbbell thrusters (35 / 20)
Lifestyle:
4 Rounds for time (15 min cap.)
10 dumbbell bent over row (25 / 15)
10 dumbbell bench press (25 / 15)
5 dumbbell thrusters (25 / 15)