7.25.2016

WARM UP:

Bear Crawl Length of Gym
Walking Lunge Back
then…

2 Rounds:

10 DB Thrusters (hold single DB under chin)
10 Glute Bridges

Hip & Ankle MOB

PART 1:

10 Min EMOM

Min 1: 10 Walking Lunge with Bumper Plate OH + 5 OHS with Bumper and
Hold for 1 Sec Hold in Hole

Min 2: Max Strict HSPU or 2 Wall Walks Each with :5 Sec Hold

PART 2:

FITNESS:

With a Partner. P1 will Perform 1 Full Round. 1 Min Rest Transition
then P2 will perform 1 Full Round.

3 Total Rounds Each of:
:60 Row or Bike – Cals
:60 Wall Balls 20/14
:60 Burpee No Jump
:60 Rest/Transition

Score is Total Reps Completed over all 3 Rounds

SPORT:

Weight must close as possible to bodyweight or 3/4.

Grab a partner. P1 will Bench while P2 spots. Then Switch. P1 will
then do Pullups then P2.

“STRICT LYNNE”

5 rounds of:

Max Bench Press Bodyweight Men 3/4 Bodyweight Women
Max Unbroken Strict Pull Ups

Rest 2-3 minutes between supersets

Record Reps for each Set

Coach Led Cool Down Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 3