CrossFit WOD
Three Rounds w/ 1:30 Rest
– 5 Pullup Negatives @ 41-2
– 10 Rear Foot Elevated Split Squats @ 3010 (each)
Four Rounds w/ 2:00 Rest
– 3 Pendlay Rows @ 21X2
– :30 Rest
– Max Rings Rows (feet elevated)
– :30 Rest
– 8 Hang Power Cleans
Finisher
– 100m Heavy Farmer’s Walk
Pendlay Row
With the tempo prescribed for this movement some may only use an empty barbell. Strict form is required. If an injury prevents you from performing these correctly modify the movement to a single arm row with opposite hand and knee supported by a bench. Strict form and tempo is still expected.