12.3.14 - Amoskeag

12.3.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Min Row/AD

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Power Clean Mobility

Weightlifting

Hang Power Clean (5×3 – Build to a heavy triple. No Squat.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min @ 80% / Sustainable

50 Double Unders

16 Wall Balls

4 Turkish Get Ups [53/35]

rest 2 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min @ 80% / Sustainable

50 Double Unders

16 Wall Balls

4 Turkish Get Ups [53/35]

rest 2 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min @ 80% / Sustainable

50 Double Unders

16 Wall Balls

4 Turkish Get Ups [53/35]

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