4/10/21

Here is today's #WOD!


#STRENGTH

A1) Pendlay Rows: 4-5 sets x 5-7 reps

A2) Banded External Rotation: 4-5 sets x 10 reps w/:10 second hold on final rep


#METCON

5 Rounds

12 Russian KB Swings @53/35

18 KB Goblet Squats

12 Burpee Over Rower

18/15 Cal Row

Rest 3-4 mins between Rounds