CFDC
Pendlay rows 5 x 5 @ 145#
Metcon: With a partner, complete 5 rounds of:
Burpee suicide
15 wallball shots
11.33
Notes: Very positive session. This was my third time working Pendlay rows. I worked at 135# back in November and 140# back in January. I moved up to 145# last night and was still more explosive than the last two times. Tom and Chris really stressed this importance of keeping this movement explosive. It defeats the purpose as soon as you start "bucking" your body to generate the explosiveness. It's humbling to work at the lighter weight, but I feel as though I got the intended benefit. I spent a good deal of time before class mobilizing my feet, calves, hamstrings, and thoracic spine. It really helped me achieve a proper starting position. The metcon turned out to be a real burner. Each round was a sprint and 15 wallball shots took you to the brink of your metabolic threshold. Shuttle runs, burpees, and wallball shots reminded me of the second event in Charlottesville.
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