12.31.14 - Amoskeag

12.31.14

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

10 Goblet Squats [53/35]

:45 second HS Hold (facing wall)

Front Rack / Front Squat Mobility

Weightlifting

Front Squat (3×3 @20X1 Get 3 heavy sets at the same weight)

Metcon

Metcon (Time)

Row 750 Meters and then..

3 Rounds

15 Deadlifts [225/185]

15 Box Jumps [24/20]

30 Double Unders

Row 750 Meters

Metcon (AMRAP – Reps)

3 X 12-15 GHD’s

Scale down to Ab Mat Sit Ups

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