7.27.2016

REMINDER: The gym will be closed this Saturday from 2-4pm for the Muscle Up Clinic

WARM UP:

P1 will Row until P2 is finished with the following then switch:

Bear Crawl Length of Gym Down
Walking Lunge Back
Bear Crawl Length of Gym Down
Walking Frankenstein Back

Thoracic MOB & YTW Prep with Light Plates

PART 1:

10 Min EMOM

Min 1 – :45 sec of Alternating Step Ups holding pair of DBs
Min 2 – :45 sec of DU Practice or 40 Unbroken (rest remainder of time)

:15 sec of Rest/Transition time

PART 2:

FITNESS:

For time:
15-12-9
Burpee Box Jump or Step Up
Shoulder to Overhead 95/65, 75/55 or 65/45

Use the Red Boxes and be safe on the jumps when you’re tired!

SPORT:

10 Min AMRAP
1 Squat Snatch
3 Squat Clean and Split Jerks

Athlete will use the same weight for both lifts. There are ONLY 3
options to use. This is an advanced workout that requires experience.

205/135
185/115
165/105

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 3