10-1-2016

WARM UP:

1 RNFT
10 Pause Air Squats
10 T – Pushups
10 Dead Bugs
Bear Crawl Length of Gym

Barbell Warm Up:

2 RNFT
5 RDLs
5 Good Mornings
5 Glute Bridges with Bar on Hips

PART 1:

SPORT/FITNESS: Partner Up on 1 Barbell. Partners do NOT have to lift the same load.

After 2-3 Warm Up Sets –

10 Min Clock – Every 2 Min complete:

5 Deadlifts + 10-20 Pushups

Add weight only if you can maintain proper technique.

PART 2:

Coaches will make teams on Whiteboard.

With a Partner. Break Up the work however you see fit one person works at a time.

20 Min AMRAP

Sand Bag Carry 1 Lap – 75lb or 50lb or 30lb Med Ball
30 C2B Pullups SPORT or 30 Burpees FITNESS

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 12