1.7.15 - Amoskeag

1.7.15

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

10 Reverse Wall Balls

10 Box Jump, Step Down

Clean Tech + Mobility + Demo

Weightlifting

Power Clean (5X5 TnG Power Clean. Build to 80%+ of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Back Squat [155/115]

Execute 1 Rep on minute 1, 2 reps on minute 2 etc…

Go for 10 Rounds

Total Rounds + Reps = Score

RX+ @ [185/135]

Metcon (AMRAP – Reps)

5 Rounds of UB Wall Balls

Less than 6 mos > 20 reps

6 mos-1yr – 20 reps

1yr+ – choose a number that suits you. Shoot for 150+ total.

Total reps = score.

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