10-29-2016

WARM UP:

Jog 1 Lap

2 Rounds of:
10 Air Squats
10 Pushups
10 Beat Swings
10 Dead Bugs

Thoracic and Hip MOB

Y-T-W Shoulder Prep

PART 1:

FITNESS:

40-30-20-10
Wall Balls 20/14
Cals Rowing or Assault Bike

SPORT: (allow time for SPORT to warm up for OHS – use 2 clocks if needed)

“NANCY”
5 Rounds for time of:
Run 1 Lap
15 Overhead Squats 95/65

Bar comes off the floor – only 1 weight option today

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 2