10.31.14 - Amoskeag

10.31.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD 2 Min

2 Rounds

8 Push Ups

8 Ring Rows

Shoulder/Chest Mobility

Weightlifting

A1: Pendlay Row (3×5 5 lb more than last week)

Bench Press (3X5 – Build to something heavy.)

Metcon

Metcon (AMRAP – Reps)

@ 80%/sustainable/aerobic

AMRAP 2 MIN

Row 1 Minute and then…

10 Knees 2 Elbows

Max Burpees

Rest 2 Min

X5

Record Total Buprees as Score

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