Saturday May 3rd, 2014

Fitness:

Teams of Two Complete the following:

AMRAP 12 Minutes of the following:
Set of 10 of Burpees
Run 200 Meters or Row 250 Meters or Airdyne 20 Calories
Partner 1 will complete a set of 10 burpees, and Partner 2 will complete a 200 meter run, and then they will switch where Partner 1 will run 200 meters, and then Partner 2 will complete a set of 10 burpees. You will continue this fashion for 10 minutes.
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Rest 5 Minutes
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AMRAP 12 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
15 Box Jumps
15 Sit-Ups
Partner 1 will complete 250 meter row, then Partner 2 will complete 15 Box Jumps, then partner 1 will complete 15 sit ups, and then Partner 2 will complete 250 meter, and so on until the 12 minutes is completed.

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pull-up assistance work

Performance:

A.
Two sets for time of:
4/2 Muscle-Ups
8 Burpee Box Jumps - STEP DOWN
10 Chest-to-Bar Pull-Ups
Rest 3 minutes

If you do not have muscle-ups keep practicing your transition.

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

B.
15 minute AMRAP
10 Hand-Release Push-Ups---do not let quads touch the ground and assist in this movement.
15 Wall Ball Shots (20/14 lb.)
20 Kettlebell Swings (24/16 kg – overhead swing)