12-31-2016

WARM UP:

5 Min AMRAP
5 Pushup Plus + 5 Pushups
5 Pause Air Squats
10 Beat Swings or 5 Unassisted Pullups
10 Alternating Lateral Lunges

Y-T-W and Thoracic MOB

PART 1:

3 RNFT
2 TGUs on R & L
10 Hollow Rocks

PART 2:

FITNESS:

5 Rounds of :30 sec of Work at Each Station. :30 sec Rest in between

Wall Balls
Assault Bike – Cals
Box Jump / Step Up
Rower – Cals
Plank in Pushup Position

SPORT:

1 RFT:

21 Deadlifts 165/105
15 Front Squats
9 Hang Cleans (power or squat)
21 Pullups
15 OHS 135/75
9 Bar Muscle Up

Set up 1 bar to be able to remove a pair of 15’s for the OHS

Coach Led Stretch

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 10 Week 1