WOD Friday 8/10/12

A) Pendlay Rows - 5 x 5 - Heavy - 60 seconds Rest

B) "Ryan"
     5 rounds of:
          7 Muscle ups
          21 Burpees

C) 3 x 10 GHD Sit ups - 45 seconds Rest

D) 8 rounds of:
          Row 20 seconds
          Rest 40 seconds





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WOD Tuesday 7/31/12

A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2

B) Pendlay Rows - 3 x 5 - 60 seconds Rest

C) 4 rds of:
          10 Front Squat (185#/ 125#) - pick up from floor
          20 Pull ups
          300m Row

REST Exactly 3 minutes

D) Max Rep Muscle Ups in 1 minute


Pendlay Row DEMO




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