S: 10 min EMOM
ODD: 5 pendlay row 95/65
EVEN: 5 floor press 95/65 (bench press on the floor)
WOD:
4 RFT
200m run
15 Russian KB swing 70/53
15 pull-up (sub banded pull-up/rogue bar) want to avoid ring row unless necessary
ODD: 5 pendlay row 95/65
EVEN: 5 floor press 95/65 (bench press on the floor)
WOD:
4 RFT
200m run
15 Russian KB swing 70/53
15 pull-up (sub banded pull-up/rogue bar) want to avoid ring row unless necessary
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