Row HARD!

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July Skill Work – PULLING POWERIMG_3310
Wendler DL – Week 1
Find 90% of current 1RM.  That is your new baseline weight.
65% of that x5 reps
75% of that x5 reps
85% of that x5+ reps

WOD
On the C2 rower:
Pull a sub-1:25/1:40 500-m pace for as long as possibleIMG_3309
Rest 3 minutes
Pull a sub-1:30/1:45 500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/1:50 500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/1:45 500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/1:40 500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed.

Strength :

4 sets x 12-15 reps Dumb Bell Bench Press – (rest 1 min between sets)
Perform 3 sets of max reps strict pull-ups – (rest 1 min between sets)

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