7.29.2016

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

WARM UP:

2 Rounds of:
10 Med Ball Squat Cleans
10 Wall Balls
5 Burpee Broad Jumps

Thoracic and Shoulder MOB

PART 1:

FITNESS:

3 Rounds of CINDY
15 Med Ball Squat Cleans 20/14
2 Rounds of CINDY
15 Med Ball Squat Cleans 20/14
1 Round of CINDY
15 Med Ball Squat Cleans 20/14

CINDY = 5 Unassisted Pullups or Purple Band Ring Rows, 10 Pushups, 15 Air Squats

SPORT:

3 Rounds of CINDY
1 Round of DT
2 Rounds of CINDY
1 Round of DT
1 Round of CINDY
1 Round of DT

CINDY = 5 Pullups, 10 Pushups, 15 Air Squats

DT = 12 Deadlifts, 9 Hang Cleans, 6 Shoulder to OH

There are only 2 Scaling Options for this WOD today – 155/105 or
135/95. Pullups have to be unassisted.

CASHOUT If time – Coache’s choice Isometric Core Holds and Cool Down

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 3