Monday, October 26th 2015

WOD

21 Thrusters….just kidding

Great work on the partner WOD last Monday.  I know it was brutal, but I am sure you came out stronger on the other side!  We will start out the week with the strength focus on our back and posterior chain to build on our deadlift cycle.   We will hit our deadlifts at the end of the week.

Strength WOD

6 Chin ups

(go weighted if needed)

8 Pendlay Rows

4 Rounds

(no score- just for strength)

Explanation of the Pendlay Row

WOD

8 Squat Cleans

16 KB Swings

4 Rounds

Fitness: 115/75 (35/26)

RX: 155/105 (53/35)

RX+: 165/110 (70/53)

(15 min cap)

If you ask JP how to get better at anything he will say Back Squat.  It is rumored that he has used the back squat to heal injuries, help with flexibility, and increase mental capacity.  It is only fitting that is he is pictured here doing a back squat…