12.11.14 - Amoskeag

12.11.14

Main – WOD

Members competing on Saturday should do Front Squats without the pause at 80% of what they think they will get on Saturday. Then they should row at a conversational pace for 20 minutes, stopping every 5 minutes to do 3 bar lateral burpees and 3 clean and jerks at 95/65

Warm-up

Metcon (No Measure)

2 Rounds

Row 250M

10 Med Ball Cleans

5 Pull Ups

Front Rack / Front Squat Mobility

Weightlifting

Paused Front Squat (3×5 5 second pause. 5 lbs more than last time.)

Metcon

Metcon (AMRAP – Reps)

EMOM 20 Min

EVEN 3 x Snatch [155/135]

ODD 3 x Muscle Up

Feel free to do Bar Muscle Ups

RX+ = strict MU’s

# of reps for score should be “1”. write what hurt the most / what was the hardest in the comments.

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