11.7.14 - Amoskeag

11.7.14

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD 2 Min

3 Rounds

5 Ring Rows

10 Air Squats

Hollow Body Hold

:30 ON

:30 Off

X3

Upper Back / Hamstring Mobility

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

Tabata :20 ON / :10 OFF

8 Rounds Box Jumps

8 Rounds Knees to Elbows

8 Rounds Air Squats

8 Rounds Ab Mat Sit Ups

Count Total Reps as Score

Metcon (Weight)

DB External Rot

3 x 10 @ 3010

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