3.11.15 - Amoskeag

3.11.15

Announcements

Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

5 Push Ups (fingers facing toes)

7 KB Goblet Squats

9 Hollow Rocks

Mobility

Weightlifting

A: Front Squat (3X3 + 5lbs 3@95%, 3@90%)

B: Front Squat (3X5 +5 lbs from last week)

Metcon

Metcon (AMRAP – Reps)

EMOM 10Min

Odd: 5-10 C2B Pull Ups [Scale w/ Ring Rows] Whatever you can maintain for 10 Rounds

Even: 5-10 HSPU

Rest 5 Min

Score = Total Reps

Metcon (AMRAP – Reps)

EMOM 10 Min

Odd: 5-10 C2B Pull Ups [Scale w/ Ring Rows] Whatever you can maintain.

Even: 5-10 Jerks [155/115]

Score = Total Reps

Metcon (AMRAP – Reps)

Extra Credit – 12 Turkish Get Ups

Record weight in comments.

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