10.13.14 - Amoskeag

10.13.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD/Run 3 min

10 1 Arm KB Swings

30 Foot KB Suitcase Carry [hint.. rig is 24 feet long]

Squat Warm Up / Mobility

Weightlifting

Back Squat (3X5 @ 20X1. Three sets at same weight. 75% 1RM)

Metcon

Metcon (Time)

2 Rounds

15 Thrusters [95/65]

15 Pull Ups

Rest 6 Min

Metcon (Time)

2 Rounds

15 Thrusters [95/65]

15 Pull Ups

Rest 6 Min

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