A) Pendlay Row: 5,5,5,5,5 (find a heavy set of 5)
Keep chest parallel to the floor w/ knees slightly bent. Row the bar into the sternum area
B) Metcon: 12min AMRAP
9 hollow rocks (sub sit ups)
10 Front rack alternating Lunge (115/75)
11 pull ups
Score: row weight / rounds + reps
Target: 6+rds
Keep chest parallel to the floor w/ knees slightly bent. Row the bar into the sternum area
B) Metcon: 12min AMRAP
9 hollow rocks (sub sit ups)
10 Front rack alternating Lunge (115/75)
11 pull ups
Score: row weight / rounds + reps
Target: 6+rds
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