Wednesday 11-30-22

 Strength - barbell pendlay row - 10-8-6-4-2

Wod - 5 rounds - every 2:00 minutes, complete

10 hand release push-ups 

8 kb cleans l/a 53/35

8 kb cleans r/a 53/35

2-4-6-8-10 plank kb swings 53/35

* Score 2rm row

Plank kb swing - jump back to plank behind the bell and jump up into your stance and swing the bell overhead for one rep and repeat. Start with  2 on the first round, 4 the next and repeat adding 2 until the 5 sets are done  

Dean 

M Cantlin

Jill

Jim

Jeff

Nate K