10.16.14 - Amoskeag

10.16.14

Main – WOD

Warm-up

Metcon (No Measure)

Row for 2 Min

6 KB SDHP

8 KB Swings

10 KB Snatches

Banded Good Mornings or similar deadlift warm up.

Weightlifting

Deadlift (3 x 5 @ 10lbs more than last week.)

Metcon

Metcon (Time)

5 Muscle Ups

15 GHD Sit Ups

20 Box Jumps

25 KB Swings [53/35]

30 Wall Balls

35 Push Ups

40 OH Walking Lunges [45/25]

35 Push Up’s

30 Wall Balls

25 KB Swings [53/35]

20 Box Jumps

15 GHD Sit Ups

5 Muscle Ups

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