10.22.14 - Amoskeag

10.22.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Min Row / AD

2 Rounds

10 Air Squats

10 Push Presses

10 Overhead Squat

Hold the Push Press for 1 second at the top. Hold the OHS for 1 second at the bottom.

Overhead mobility.

Weightlifting

Overhead Squat (3×3 @ 21X1 – Build to a heavy set of 3)

Metcon

Metcon (AMRAP – Reps)

@ 80% / Sustainable / Aerobic Pace

:30 Row

:30 Rest

:30 Burpees

:30 Rest

:30 Double Unders

:30 Rest

X 7 (21 total minutes)

Record Total Burpees

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