Strength:
1. Pendlay Row 4x8 Pendlay Row
2. 30-45 Degree Chest Supported DB Row (use 2 dumbells) 4x8 Incline DB Row
2a. wide grip pull up ME or Banded Pull-up
Conditioning:
800m Run
21 Deadlifts (185/135)
21 Pull ups
400m Run
15 Deadlifts
15 Pull Ups
200m Run
9 Deadlifts
9 Pull ups
HAPPY BIRTHDAY TO EVERYONES FAVORITE NINJA…..aka Danielle!!! Hope you have a great day and enjoy your bday wod!!!! 5&6 Am Classes are...
Partner Wod: 4 rounds of: 20 Push Press (117/75) 20 toes-to-bar — rest 2 min 4 rounds of: 20 Hang Power Cleans (125/85) 20 HSPU/Kneel &...
Strength: 10min EMOM 4 Snatch Balances (increase weight as you can) Conditioning: For Time: 21 Back Squats (135/95 lb) 400 meter Run 21...