Monday, April 29, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 1
The Outlaw Way WOD 121006
Strength Cash-In:

Take 7 minutes to establish a 1 REP MAX (RM) Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

FRONT SQUAT DEMO




A/B WOD (Conditioning)
For Time:

5 Push Jerks (135/95#)
10 Burpee Over the Box Jumps (20″)
15 KBS (53/35#)
10 Push Jerks (135/95#)
20 Burpee Over the Box Jumps (20″)
30 KBS (53/35#)
15 Push Jerks (135/95#)
30 Burpee Over the Box Jumps (20″)
45 KBS (53/35#)

PUSH JERK DEMO



 BURPEE OVER THE BOX JUMP DEMO

Notes: A touch on the top of the box is not required, but it is allowed.