11.18.14 - Amoskeag

11.18.14

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Row / AD

3 Min

Hand Stand Hold :20

15 Air Squats

10 Ab Mat Sit Ups

Front Rack / Press Mobility

Weightlifting

Shoulder Press (3X5 All at the same weight. 10lbs less than 5RM)

Metcon

Metcon (Time)

5 Rounds for Time

5 Deadlift [225/185]

10 Chest 2 Bar Pull Ups

15 Box Jump Overs

Metcon (Weight)

DB Ext Rotators

3 X 12 Each Arm

https://www.youtube.com/watch?v=yKIQD5v3S-E

This guys is so awesome..

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