12.29.14 - Amoskeag

12.29.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

12 Bulgarian Split Squat @ 3010**

8 Ring Rows

**Tempo is strict and should be done as a group. Focus on an upright torso

Squat Mobility

Weightlifting

Back Squat (3×5 @ 20×1 5 lbs more than last week)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

Rest a few minutes…

Coaches choice – Hamstring/Back Exercise

Back Extensions, Glute-Ham Raise, Good Morning, etc…

Can be different for each athlete

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