WOD:

1) Every 1:30 x 14 sets:

Odd – 5 Pendlay Rows + 10 Dumbbell Overhead Tricep Curls

Even – 10 Dumbbell Bench Press + 10 Band Pull-Aparts

Start at moderate loads and build each set to a max loading for the Row and Bench Press. Pendlay Rows are performed from a Dead-Stop on the floor each rep.

2) AQAP:

25/20 Calories Ski/Bike/Row

50 Thrusters 35/25

25/20 Calories Ski/Bike/Row

Extra Work:

3) Single Leg Barbell Romanian Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading, goal should be to keep the opposing foot off the ground for all reps before switching.

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