140906

Bridget brought her beautiful “whip” to 5:15 class last night. #OutlawHQ
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BBG:
15 minutes to find a 1RM Clean & Jerk

Conditioning:
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU

140903

Rowan Smith from our 10am class hitting a beautiful 20# PR !

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)

Conditioning:

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

140902

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BBG:
15 minutes for 5X1 Clean & Jerk from the hang – work to a heavy but perfect single for the day (preferably no misses)

Conditioning:

1:30 Nose & Toes HS Hold

5 rounds of-
15 Burpee Box-Overs 24/20″
15 KB Swings 24/16kg

1:30 Nose & Toes HS Hold

**if you have HS Walk, sub the hold for “60′ HS Walk”**

140901

TODAY WE WILL BE HOLDING A 10AM CLASS *ONLY* IN HONOR OF THE HOLIDAY!

ENJOY YOUR LABOR DAY, OUTLAWS!

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BBG:
5X1 Hang Snatch from (just above knee) – work to a heavy but perfect single for the day

Conditioning:
3 rounds for time of:
20 Wall Balls 20/14#
20 C2B Pull-ups