10.14.14 - Amoskeag

10.14.14

Main – WOD

Warm-up

Metcon (No Measure)

Run/AD/Row 2 Min

2 Rounds

10 Wall Balls

5 Pull Ups

2 x 10 Banded Front Raises (total) (tie the band to the rig, an upside down j-cup or stand on it) https://www.youtube.com/watch?v=v9Tlsan82js

Front Rack Mob / Push Press Warm Up

Weightlifting

Push Press (3X5 Same each set. 5lb more than last week)

Metcon

Metcon (Time)

Pyramid Reps -4,5,6,7,8,7,6,5,4

HSPU

Box Jumps [30/24]

Burpees

In the first round you do 4 of each exercise. Round 2 is 5. Round 3 is 6… etc.. Work up to 8 and then back down to 4.

Metcon (Time)

BONUS: Rest 5 Minutes and then….

300 Double Unders for Time

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