May 19, 2015 

May 19, 2015

Warm Up-

3″ Row

2 RFQ:

10 Barbell Pendlay Row

:45 Hollow Rock Bar Hang

10 Barbell Thrusters

Strength-

5 Sets

3 x Pendlay Rows @ 75-85%

10 Strict Pull Ups (weighted if possible)

*Each new set begins every 3:00, you have 2:00 to complete the set plus a bonus 1:00 for each couplet.

WOD-

15″ AMRAP:

100m Run

10 KB/DB Thrusters (2 x 44/26, ADV= 2 x 53/35)

10 Medball Sit Ups

100m Run

*Rest 1″ between Rounds

*

100m Run