11.17.14 - Amoskeag

11.17.14

Main – WOD

Warm-up

Metcon (Weight)

Row/AD 2 Min

2 Rounds

10 X Leg Raise with Twist

http://themovementfix.com/day-27-hip-mobility-for-toes-to-bar/

10 X Broad Jump

10 X Push Up

Squat Mobility

Weightlifting

Back Squat (3×5 @ 20X0 5 lb more than last)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Min ALL OUT EFFORT

9 OHS [95/65]

12 T2B

Rest 10 Min and then…

Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Min ALL OUT EFFORT

9 OHS [95/65]

12 Knees to Elbows

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