9-24-2016

WARM UP:

Jog 1 Lap

2 RNFT
10 Light Wall Balls
10 Russian Swings
10 Glute Bridges

Jog to hill – sprint up hill – walk jog back in

Thoracic and Shoulder MOB

PART 1:

SPORT: Coaches make Teams on Whiteboard Today!

With a Partner, one person works at at time. 1 Piece of equipment per team.

20 Min AMRAP:
50 Wall Balls 20/14
50 DUs
40 Box Jumps 24/20
40 TTB
30 C2B Pullups
30 Lateral Burpees
20 Power or Squat Snatches 135/95
20 Power or Squat Cleans 135/95

FITNESS: Coaches make Teams on Whiteboard Today!

With a Partner. One Person works at a time.

20 Min AMRAP
25 Cals Rowing
25 Burpee No Jump
25 Box Jumps or Step Ups
25 Wall Balls
25 Full Swings

PART 2:

With your Partner Alternating turns complete:

3 Sets each of Weighted Prone Planks

or

Download Outlaw Barbell Cycle Week 11