Wednesday 9.24.14
Two hottie Rambadts at the 8th Day competition over the last weekend!
A. Upper back strength warm up
3 Rounds
10 Scap Pull Ups w/ 3 second pause
2 Jimmy Buffets in Power Clean landing position
10 Seated Reverse Shrugs
B. Upper back strength continued
3 Rounds
10 Kelso Shrugs + Bent Over Row with a Barbell, these should be a smooth and fluid movement, weight will be dictated by
the individual
Max Top of The Chin Up Hold
Max L-Sit Hold
*** recored weights and iso hold times
C.
Teams of 3
6 Rounds
Top of 4 minutes
500m Row
Max Burpees over the Rower with the time remaining
*** record individual burpee totals, as well as team grand totals
2014 09 23