Strength 1
Thruster
Heavy 5
Strength 2
Pendlay Row
8-8-8
CashoutWOD
For time
50 Dball shoulder – 100/60
^^Finish under 7 min.
**Double strength day has you doing some push, pull, and pick up. Thruster, make sure you’re getting a strong hip extension out of the squat before you start pressing. The Pendlay Row is a new movement for most members, those going to Gainz Club have seen it from time to time. The bar starts on the ground and back is parallel to the ground. Pull the bar into the ribs and set it back down. Make sure you’re not kipping or jerking the bar off the ground. Have a nice solid back, a la when taking the bar from the hooks on bench press, then pull up aggressively. Dball is a deadlift to the knees with aggressive hip extension to get it up to and over the shoulder. Sense a theme?? Remember, it starts with a deadlift, so make sure you’re bracing to pick up something heavy from the ground.