Three rounds for time of:
30 Knees to Elbows
30 Box Jumps 24/20″
Run 800m
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WOD: Friday
Five sets:Dumbbell Bench Press 10-15 repsPendlay Row 8-10 reps*Maintain weight across all sets*Rest as necessary between movements. Aim for 15reps bench/10reps for pendlay row on first set, and aim to hold numbers high across all sets. Photo: Sam. So great seeing Sam moving from strength to strength. Focusing on the foundations are always the best way forward and it is paying dividends. Awesome work Sam!!!