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WOD:

1) Every 2:00 x 7 sets:

10 Dumbbell Bench Press

+

5 Pendlay Rows

Reference loading from last week for the Bench Press. Work to build to a heavy 5 Rep Pendlay Row. Pull from a Dead Stop each rep and keep it strict.

2) Every 1:00 x 7 sets: 20-30 seconds Hanging Knee Hold/L-Sit

Pick a time domain you can maintain for the 7 sets.

3) AQAP:

100 Ball Slams 40/30

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE