Group: 3 in 3
Push-ups
Partner Med Ball Sit-ups
Jumping Jacks
Review: Pendlay Row Technique
Strength: 15’ for 5 x 5 Pendlay Row (135/95) a) 115/80 b) 95/65
WoD: For time:
21 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
21 Ring dips a/b) Banded c) Bench dips
15 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
15 Ring Dips a/b) Banded c) Bench dips
9 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
9 Ring Dips a/b) Banded c) Bench dips
Cashout: 3 x 10 Evil Bars
MOB: Roll Lats and Calves / Mash Achilles / Lax Shoulders and chest insert