10.8.14 - Amoskeag

10.8.14

Main – WOD

Warm-up

Metcon (No Measure)

Run/Row/AD – 3 Min

3 Rounds

KB Snatch X 10

Burpees X 5

Hollow Body Hold :30 on / :30 rest X3

Power Clean Warm Up / Mobility

Weightlifting

Power Clean (5X5 build. at least two sets heavier than monday)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10MIN @ 80% / Sustainable

Row 1000M

and then as many rounds as possible –

10 Wall Balls

10 Burpees

5 T2B

Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP 10MIN @ 80% / Sustainable

Row 1000M

and then as many rounds as possible –

10 Wall Balls

10 Burpees

5 T2B

Metcon (No Measure)

BONUS – Not for time…

50 Russian Twists [70/53]

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