WOD:
071419
Every 4 minutes
12 ub bench press
300/275m Row @ 70% effort
12 ub bench press
300/275m Row @ 70% effort
GO RIGHT INTO PENDLAY ROW AFTER COMPLETION OF LAST 4 min interval
Metcon (3 Rounds for weight)
Every 4 min
15 pendlay rows
Run 400m @ 70% effort
15 pendlay rows
Run 400m @ 70% effort
Rest 4 min after 4 min interval completes
Metcon (No Measure)
Emom x 6 min
1st min: 15 laying db tricep ext
2nd min: 15 Double arm DB hammer curls
1st min: 15 laying db tricep ext
2nd min: 15 Double arm DB hammer curls