10.7.14 - Amoskeag

10.7.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 3 Min

3 Rounds

8 1 Arm KB Swings

8 Judo Push Ups

10 (total) Dead Bugs w/ 5 Sec Hold

https://www.youtube.com/watch?v=m8ccPJmCJHc

Push Press Mobility

Weightlifting

Push Press (3X5 @ Same Weight. Choose Wisely)

Metcon

Metcon (Time)

3 Rounds

7 Muscle Ups

35 Double Unders

Rest 2 Minutes

Metcon (Time)

3 Rounds

7 HSPU

15 GHD Sit Ups

Metcon (Weight)

BONUS!!

DB Ext Rot: https://www.youtube.com/watch?v=yKIQD5v3S-E

3 sets of 12 @ 3010

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