11.14.14 - Amoskeag

11.14.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 min

3 Rds

10 Ring Rows

10 Push Ups

L Side Plank :30

R Side Plank :30

X 3

Weightlifting

Pendlay Row (3×5 @ 20X0 5 lb more than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP @ 80%/Sustainable Pace

12 Air Squats

6 Wall Walks

10 KB Swings [53/35]

45 Double Unders

rest 2 min…

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP @ 80%/Sustainable Pace

4 Wall Walks

10 Air Squats

30 Double Unders

8 KB Swings [53/35]

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