Pendlay Rows
Use 30% of your deadlift 1RM
6 sets of 4 – every 35 seconds.
Followed by 50 bar only good mornings
WOD
21, 15, 9
box jumps 30″/24″
Kettlebell swings 70/53
Complete the wod and then Finish with 25 burpees !
Athlete of the Month
Kim Wilkes
April 15, 2024
