WOD
BUY IN: 100 Bicycles
16 min AMRAP
1 PENDLAY Rows (145/105)
2 Shrugs (145/105)
3 Back Squats (145/105)
4 Machine cals
CASH OUT: 100 Jack Knives
ROWVEMBER
8x250m Rows w/ 1 min rest between
BOOTY/AB WORKOUT
5 mins poppers (30 total)
2 mins Mountain Climbers
2 mins Alt. Knees to Elbows
2 min plank
Recent Posts
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Skill 1 min Wall Sit, 1 min hole sit Pendlay Rows 3x8@60-65% Bent Over Rows 4x6@70-75% WOD 500m Row/1100m Bike/450m Ski erg 18-15-12-9-6-3- Back Squats Oh Lunge Walk (25/35) -20 Double unders after ea