12.17.14 - Amoskeag

12.17.14

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

Snatch Warm Ups / Drills + Snatch Instruction

Snatch Mobility

Weightlifting

Power Snatch (5X3 – Build to a heavy triple)

Metcon

1: Metcon (Distance)

Pick one of the following two – Rower or AD

@ 80% / Sustainable Pace

Row 2 Min

Rest 2 Min

x5

record meters

2: Metcon (Calories)

@ 80% / Sustainable Pace

AD 2 Min

Rest 2 Min

x5

record calories

Scroll to Top