A1. Pendlay Rows 3.3.3 @ 31×1 10second rest between each three reps X 4
A2. OMNI Grip Push Ups – start with hands very close together then move out each set X 15-20 reps X 4 sets
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3 Rounds:
25 Wall Balls
300m Row
Rest 5 Min
3 Rounds:
25 KBS 53/35
Building Run
Post time to comments.
A1.
Pendlay Rows Wide grip (keep your torso parallel to the floor and pull the bar to your sternum)
Cluster 4.4.4 X 3 sets 10s rest in the cluster. 1 Min Rest
A2.
Ring Push Ups
AMRAP X 3
Complete A1 then rest 1 minute then complete A2. Then rest as needed before repeating A1.
WOD:
60 Second Row ALL OUT! Leave nothing on the table! 4-5 sets – 4 min rest between sets
