11.10.14 - Amoskeag

11.10.14

Main – WOD

Warm-up

Metcon (No Measure)

Run/Row/AD 3 Min

3 Rounds

16 Walking Lunges

30 Ft Bear Crawls

30 Ft Crab Walk

15 Scap Push Ups

Squat Mobility

Weightlifting

Back Squat (3X5 @ 20X1 5 lb more than last week)

Metcon

Metcon (Time)

21-18-15

Thursters [95/65]

Bar Facing Burpees

Metcon (Weight)

3 X 20 Back Extensions

Try and add weight. Hold some plates against your chest.

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