12.4.14 - Amoskeag


Main – WOD

We’ve built up some great back strength in our squat / deadlift cycle. Now we are going to transition to front squatting. These particular front squats have a pause in the bottom. Use this as an opportunity to improve your position by staying tight and accelerating out of the hole without bouncing.

We’re going to get super strong.

Note if you are competing on Saturday you can do light front squats and then collect 20 Minutes on row/AD. Break every 5 minutes to work on mobility for 2-3 minutes.


Metcon (No Measure)

Jump Rope 2 Min

8 KB Deadlift

8 KB Swing

8 KB Snatch

Front Rack Mobility


Paused Front Squat (5×3 5 second pause in the bottom. Build each set.)


Burpees / Row (Time)

4 Rounds for Time

25 Burpees

Row 250 Meters

Metcon (Weight)

3 x 10 DB Walking Lunges

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