Pendlay Rowing.

Pendlay Rowing.

TODAY’S W.O.D:

A. Every 2 minutes for 10 minutes:
5 Pendlay Rows w/barbell
Increase loads. 

B. 9-15-21 reps for time:
Deficit Push-ups
Chest to Bar Pull-ups
10-meter Shuttle Runs

C. Mobility 101 @ 10AM:
Point of Interest: The Upper Back 

D. Strength 101 @ 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 12/05/2017.

Post loads for part A, time for part B and loads for part D to Members Area or comments.

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