1.27.15 - Amoskeag

1.27.15

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Jump Rope

3 Rounds

5 Push Ups

5 Pull Ups

Front Rack / Press Mobility

Weightlifting

Shoulder Press (3X15. 5lb more than last.)

Metcon

Metcon (AMRAP – Reps)

EMOM 12 minutes

Odd – 20 Wall balls [20/14]

Even – 14 KBS [53/35]

EMOM 12 minutes

Odd – 30 sec AMRAP – Row calories

Even – 30 sec AMRAP – Burpees

Score = Total Calories + Burpees

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