Strength
Pendley Rows
8 sets of 3 with :20s of rest between each set.
Use 35-40% of DL max
Wod
3 rounds for time
500m row
7 front squats (135/95)
14 ring knees to elbows
December Athlete of the Month
Kim Wilkes
December 8, 2023
Strength
Pendley Rows
8 sets of 3 with :20s of rest between each set.
Use 35-40% of DL max
Wod
3 rounds for time
500m row
7 front squats (135/95)
14 ring knees to elbows
