10.1.14 - Amoskeag

10.1.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/Run/AD 4 Min

Reverse Med Ball Throw for Distance Contest.

http://www.youtube.com/watch?v=LxPYKbthrfM

Can anyone throw from the carpet all the way out the loading dock door?

Weightlifting

High-Hang Snatch (3X3 3@95%, 3@90%. Speed is Focus)

Metcon

A: Metcon (Distance)

Choose A or B based on Friday’s workout. If you did the Row on Friday you should do the row today.

Row 2min @ 80%/Sustainable Pace
Rest 2 Min
X5

Record Total Meters

B: Metcon (Calories)

AD 2min @ 80%/Sustainable Pace
Rest 2 Min
X5

Record Total Calories

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