12.16.14 - Amoskeag

12.16.14

Main – WOD

Warm-up

Metcon (No Measure)

Row 2 Min

3 Rounds

5 1-arm KB Push Presses (each side)

5 SL KB Deadlifts (each side)

10 Contralateral Deadbugs

Front rack / overhead mobility

Weightlifting

Shoulder Press (3×3 @ 5lbs more than last week)

Metcon

Rowing Helen (Time)

3 Rounds for Time

Row 500M

21 KB Swings [53/35]

12 Pull Ups

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