10.27.14 - Amoskeag

10.27.14

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Jump Rope

Singles -> Doubles

2X

10 Burpees

10 Pull Ups

Wall Squat Warm Up

– Stay tall

– Upright Torso

– Keep your knees out

More squat mobility as necessary

Weightlifting

Back Squat (3×5 @ 20X0 5 lb more than last)

Metcon

Metcon (Time)

3 Rounds

8 Power Cleans [185/115]

Run The Mailboxes (400m-ish)

Rest 2 Min

then..

3 Rounds

8 Front Squats [185/115]

Run The Mailboxes (400m-ish)

Rest 2 Min

then..

30 Burpee Broad Jumps

RX+ = 205/135

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