10.29.14 - Amoskeag

10.29.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

8 Box Jump, Step Down

8 Ab Mat Sit Ups

Tabata HS Hold Facing Wall :20/:10 X 4

OHS/Snatch Mobility

Weightlifting

Hang Power Snatch (3X3 @ 85% of max)

Metcon

A: Metcon (Distance)

Choose A or B based on what you have working on doing. New? Choose A.

Row

3 Minutes @ 80%/Aer/Sustainable Pace

3 Minutes Rest

x 4

B: Metcon (Calories)

AD

3 Minutes @ 80%/Aer/Sustainable Pace

3 Minutes Rest

x 4

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