10.30.14 - Amoskeag

10.30.14

Main – WOD

Warm-up

Metcon (No Measure)

30 Ft X Bear Crawl

30 Ft X Crab Walk

30 Ft X Walking Lunge

30 Ft X Inch Worm

30 Ft X High Knees

X 2

Deadlift Mobility / Instruction

Weightlifting

Deadlift (3X5 @ 10lb more than last week)

Metcon

Metcon (AMRAP – Reps)

3 Rounds Not for Time

Barbell Walking Lunges X 14 [135/95]

KB Snatches X 12 [53/35]

Collect 1.5 Min of Side Plank Hold (45 sec each side)

Enter 1 for your score and leave a comment about the side planks. How did you do? Make it all 45 sec on each side? Was one side better than the other?

4 Rds Max Pullups (AMRAP – Reps)

4 X ME Reps of Pullups

Rest ~2min between sets

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