Hey Friends!

Diane on the docket today.  Maintain your form and move through those reps as well as you can.  We’ve got some pendlay rows as part of the strength work, maintain your flat back during those movements.  If it’s worth doing, it’s worth doing right.

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Strength:

Pair up with a friend and set up 2 barbells:
Every Minute for 6 Minutes:
ODD – 8 Pendlay Rows @60% (find an appropriate weight that you can do 8 high quality reps with)
EVEN – 3 Deadlifts (weight gets heavier each set, %’s are there as guidelines)

Metcon – Diane:

For time:
21-15-9
Deadlifts (225/155#)
Handstand Push-Ups