12.12.14 - Amoskeag

12.12.14

Main – WOD

Competitors follow the workout from my email on Wednesday.

Warm-up

Metcon (No Measure)

Row 3 Min

3 Rounds

5 DB Push Press

10 Air squats

15 Hollow Rocks

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min @80%

45 Double Unders

12 Box Jumps

10 Knees 2 ElElbows

8 Push ups

Rest 2 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min @80%

45 Double Unders

12 Box Jumps

10 Knees 2 ElElbows

8 Push ups

Rest 2 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min @80%

45 Double Unders

12 Box Jumps

10 Knees 2 ElElbows

8 Push ups

Rest 2 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min @80%

45 Double Unders

12 Box Jumps

10 Knees 2 ElElbows

8 Push ups

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