10.24.14 - Amoskeag

10.24.14

Main – WOD

Metcon (No Measure)

Row/AD 3 Min

3 Rounds

With an empty bar..

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Jerks

Pendlay Row Demo/Warm Up/Mobility

Weightlifting

Pendlay Row (5X5 – Build. Reset bar after each rep.)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Snatches [135/95]

4 TGU

30ft Handstand Walk (6-8 wall walks as scale)

Rest 5 Mintes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Power Clean + Jerk [135/95]

4 TGU

30ft Handstand Walk (6-8 wall walks as scale)

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