WOD – September 9, 2014

Workout of the Day
A) Pendlay Rows 4×5

B) “Helen”
3 rounds for time of:
Run 400m
21 DB Swings @ 55/35
12 Pullups

Extra Credit: Elbow Plank, accumulate 2 minutes

Coaching Tips
-Be sure to watch the demo video of the Pendlay Rows below. We’ll spend time going over the correct positioning in class (hint: it requires torso parallel to floor). This exercise is a great developer of upper back strength.

-Helen is my all-time favorite WOD. So simple, yet so deceivingly complex. It looks like it should be a sprint, but the best scores will come from pacing and going unbroken in the swings and pullups.