12.10.14 - Amoskeag

12.10.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

10 Supine Grip Ring Rows

10 Jump Squats

3 Position Power Clean Demo and Mobility

Weightlifting

3 Pos Clean (Floor -> Hang -> High Hang) (5×3 – Power Clean. Build)

Floor -> Hang -> High Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

@ 80% effort

AMRAP 5 Min

Row 250M and then…

10 KB Swings [53/35]

15 Box Jumps [24/20]

Rest 2 Min…

Metcon (AMRAP – Rounds and Reps)

@ 80% effort

AMRAP 5 Min

Row 250M and then…

10 KB Swings [53/35]

15 Box Jumps [24/20]

Rest 2 Min…

Metcon (AMRAP – Rounds and Reps)

@ 80% effort

AMRAP 5 Min

Row 250M and then…

10 KB Swings [53/35]

15 Box Jumps [24/20]

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