11.12.14 - Amoskeag

11.12.14

Main – WOD

Warm-up

Metcon (No Measure)

10 Ipsilateral Deadbugs

10 Scap Pull Ups

8 Burpee Box Jumps

Snatch Warm Up

Weightlifting

Snatch Balance (no drive) + High Hand Snatch + Hang Snatch (Build to a heavy single of the complex)

Snatch Balance (no drive) + High Hand Snatch + Hang Snatch

Metcon

Metcon (Time)

3 Rounds for Time

12 Wall Balls

12 Push Ups

12 Toes 2 Bar

Metcon (No Measure)

Row 2K @ VERY EASY PACE

or

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