10.17.14 - Amoskeag

10.17.14

Main – WOD

Warm-up

Metcon (No Measure)

Row 500M / AD similar / Run 400M

2 Rds.. 30 feet each

Bear Crawl

Crab Walk

Duck Walk

Leg Swings

Inch Worms

Rotate from press both sides -> row both sides during weightlifting.

Weightlifting

A1: Single Arm Dumbell Press (3 x 12 @ 3010)

A2: Single Arm Dumbell Row (3 X 12)

Metcon

1: Metcon (Distance)

@ 80% / Sustainable (choose one based on previous sessions..)

Row 1 Min

Rest 1 Min

X 10

2: Metcon (Calories)

@ 80% / Sustainable (choose one based on previous sessions..)

AD 1 Min

Rest 1 Min

X 10

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