10.21.14 - Amoskeag

10.21.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD/Run 3 min

3 Rounds

8 Step Ups

10 Push Ups

Front Rack/Push Press Mobility

Weightlifting

Push Press (3×5 @ 5 lb more than last week)

Metcon

Metcon (AMRAP – Reps)

EMOM :20

Odd: C2B Pull Ups 10-12 reps

Even: Power Clean x 5 [185/135]

Record C2B Reps. Compare to C2B reps on 9.12.14.

Metcon (AMRAP – Rounds)

Collect 60 back extensions. Ideally in 3 sets. Record the number of sets it takes.

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