10.21.16 - WOD - Amoskeag

10.21.16 – WOD

CrossFit Amoskeag – WOD

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A1: Weighted Pull-ups (5×5. build)

A2: Weighted Ring Dips (5×5. build)

Weighted Ring Dips

Metcon (Time)

5 Rounds for Time

1 Rope Climb

3 Burpee Box Jumps

5 Pull Ups

7 Ab Mat Sit Ups

9 KB Swings [70/53]

11 Calories on Rower

Metcon (Weight)

3×15 Hammer Curls. One arm at a time. Coach Zach says they work better if you look at your biceps while you curl. Respect the flex space.

A2: Weighted Ring Dips (5×5. build)

Weighted Ring Dips

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