Wednesday, May 1, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 3
The Outlaw Way WOD 130111

Strength

Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec between sets

*Note:  If strict pull ups have not yet been achieved, work on them while going down in band resistance.

A/B WOD (Conditioning)

100 Double-Unders (3:1 singles)
25 Wall Balls (20/14#)
75 Double-Unders
25 Wall Balls (20/14#)
50 Double-Unders
25 Wall Balls (20/14#)

For time.

Cash-Out

2 min Row for max calories (time permitting)