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Pendlay rows (bent over rows) are a great way to develop your back strength for deadlifting or pulling off the floor (C&J and Snatch). The key to this a tight core and taking the legs completely out of the equation. Pull hard, squeeze at the top and lower back to the floor.

“Jackie” is a great WOD to work on your pacing on the row. Go out too fast and you’ll be sucking wind. Too slow and you’ll have to make up time. Do big sets on the thrusters and finish strong on the pull-ups. YOU GOT THIS!!!


Bent Over Row (Pendlay Row) – 5×5, AHAP every 2:00


1000m Row
50 Thrusters (45/35)
30 Pullups

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