3 Rounds For Time
5 Strict Deficit HSPU
10 Pendlay Rows 135 lbs
15 Box Jumps 24"
Row 500m
What's a Pendlay Row? Good question, I had to do some research on this myself, but I'll save you the leg work. The Pendaly Row is named after Olympic lifting coach Glenn Pendlay and is very similar to the standard barbell bent over row. With this variation you are gonna want to keep your back more horizontal then the standard, and allow the weight to touch the ground at the bottom of the lift (think Romanian deadlift), then add an explosive lift to the top. Check out this demo video by the guys at CrossFit Thermal.
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