10.9.14 - Amoskeag

10.9.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 HSPU’s

2 Rounds

10 OH Walking Lunges (plate)

10 Banded Good Mornings

Deadlift Mobility / Warm Up

Weightlifting

Deadlift (3X5 @ same weight. compare to last 5 rep day.)

Metcon

Metcon (Time)

5 Rounds

3 Rope Climbs

15 OH Squats [95/65]

40 Double Unders

Metcon (AMRAP – Reps)

Glute Ham Raises w/ Bands

2-3 sets of 12-20 reps.

Log total reps. Good luck!!

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