12.5.14 - Amoskeag

12.5.14

Main – WOD

Competing tomorrow? Use the AD / Rower for 30 minutes. Every 5 minutes get off and perform 2-3 snatches and 2-23 OHS @ 95/65

Warm-up

Metcon (No Measure)

4 Pull Ups

6 Push Ups

8 Hollow Rocks

~5-10 min of HSPU instruction

Weightlifting

Pendlay Row (3×5 @ 5 lb more than last time)

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 Min

HSPU

Deadlift [185/135]

Knees to Elbow

2-2-2

4-4-4

6-6-6 etc…

Rest 2 Min….

Metcon (AMRAP – Reps)

AMRAP 6 Min

HSPU

Deadlift [185/135]

Knees to Elbow

2-2-2

4-4-4

6-6-6 etc…

Rest 2 Min….

Metcon (AMRAP – Reps)

AMRAP 6 Min

HSPU

Deadlift [185/135]

Knees to Elbow

2-2-2

4-4-4

6-6-6 etc…

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