9-28-2016

WARM UP:

Group 1 will Jog 1 Lap while Group 2 Jumps Rope

Bear Crawl Length of Gym Down
Walking Lunge Back
Burpee Broad Jump Length of Gym Down
Bear Crawl Backwards Back

Group 2 will Jog 1 Lap while Group 1 Jumps Rope

Calf MOB & YTW Prep with Light Plates

PART 1:

10 Min AMRAP NFT

6 OH Walking Lunge – Hold Single KB in OH Position in R Arm
6 HSPU or 6 Pike Pushups on Box
6 OH Walking Lunge – Hold Single KB in OH Position in L Arm
24 DUs

PART 2:

FITNESS:

Run 2 Laps

4 Rounds
15 Dumbell Thrusters (hold 1 Dumbell with both hands under chin) 35/20
15 AbMat Situps with Feet in Butterfly Position

Run 2 Laps

SPORT:

Run 2 Laps

3 Rounds
7 Push Jerk 185/115
21 TTB

Run 2 Laps

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 12