11.24.14 - Amoskeag

11.24.14

Jackson James – Born 11/20/14 at 8lbs 6 oz. Both baby and Mom are doing healthy. Aaron on the other hand.. He’ll probably be hurting after this workout.

Main – WOD

Warm-up

Jackson James Thrusters

Metcon (No Measure)

3 Rounds

5 Deadbugs

10 Push Ups

15 Air Squats

Back Squat & Front Rack Mobility

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jackson James”

AMRAP 2:30

4 Power Clean [95/65]

8 Thrusters [95/65]

12 Pullups

Rest 10 Min and then…

Metcon (AMRAP – Rounds and Reps)

AMRAP 2:30

4 Power Clean [95/65]

8 Thrusters [95/65]

12 Pullups

Metcon (AMRAP – Reps)

3 x 20 Back Extensions. Try to add some weight.

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