Friday 4/20/18

Strength: Superset, 4 rounds
A) Pendlay Row x 4 AHAP
B) GHD hip ext with knee flexion 8-12 reps, add weight if > 12
WOD: 21, 15, 9
Burpees
Pull ups
Accessory:

A) Tempo Single leg DL

4 x 3 @ (5:1:X:1)

B) Pick a mobility piece you need to work on and get to it!