11.19.14 - Amoskeag

11.19.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

2 Rounds

10 Scap Pull Ups

12 Lunges

16 Hollow Rocks

Clean Mobility

Weightlifting

Power Clean (5 X 3 Build to a couple heavy sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP @ 80%/Sustainable Pace

10 Burpees

15 Wall Balls [20/14]

20 Ab Mat Sit Ups

rest 2 min…

*Note Kelly Does 10lb Wall Balls. Seriously.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP @ 80%/Sustainable Pace

10 Burpees

15 Wall Balls [20/14]

20 Ab Mat Sit Ups

*Note Kelly Does 10lb Wall Balls. Seriously.

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