2.13.15 - Amoskeag

2.13.15

Main – WOD

Warm-up

Metcon (No Measure)

3 Rounds

10 Single Leg KB Deadlift

10 Reverse Wall Balls

10 PVC OHS

Snatch Mobility

Weightlifting

Snatch (3×3. Build to heavy weight. Squat Snatch.)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

4 Turkish Get Ups [heavy]

10-20 Handstand Nose Touches [on wall]

15 Ring Rows [elevate feet if possible]

If you can easily touch your nose in a handstand, go for 20. If it’s a struggle, 10. If you can get a few and then have to pause, somewhere in the middle.

If you can get your feet on a box for ring rows, go for it! This should be the hardest part of the WOD.

move at a steady pace, but never more than 80%.

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