Pendlay Rows

Thursday, October 15, 2015

Coach Meriah

(11 AM) Angelica, Sam, Naige, Conner, Zur, Ilian, and me

Warm Up

800m Run followed by 3 rounds of run variations (karaoke, high knees, etc) or 5 wall balls and 1 rope climb trade off with partner.

WOD

Every 2 minutes 8 Pendlay Rows, 4 Round of increasing weight

Ilian and I worked out together and did 95#, 100#, 105# and 110#

then

AMRAP in 10 minutes, 4 person team 10 Ball Slam 40/30, 30 yard Sled Sprint (25#), 30 yard sprint back.  Person 2 goes in reverse.  We knocked out 16 rounds in 10 minutes and I was really hurting afterwards.  It is one thing to go 100%, it is another to go 100% with 3 guys looking on.  I went fourth and was all in trying to finish my final ball slams.  My form broke down and my lower back is pretty tender.  I will definitely spend some time on the foam roller the next few days.

Finished with mobility