WOD for Wednesday 4-13-16April 13, 2016
Primary Strength- 3×8 Pullup or Row.
Accessory- A) 3 x 6-8 Single arm Dumbell Row. Tempo @ 2-2-2-2. B) Banded Scapular Retraction 2×20
Work- Teams of 3- AMRAP in 8 Minutes. Max rep burpees. 1 Athlete must maintain a chin above bar static hold while the other teammates accumulate burpees. 1 athlete moving at a time. Teams of 2- same as above but Amrap in 6 minutes. Solo athletes- 4 RFT 30/20 second static hold, 10 burpees.