3.14.17 - WOD - Amoskeag

3.14.17 – WOD

CrossFit Amoskeag – WOD

The strict gymnastics piece is meant to be done as a super set. Max set of dips > max set of pull ups x 3. Record your total reps. Try and add a little volume each week for the next 4 weeks.

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Clean and Jerk (6 x 1.. build to 90%+ Not necessarily a PR.)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

40M Sandbag Carry

20 Burpees

20 DB Step Ups 20″/24″ 35#/50# as RX. Use KB’s or whatever is around. Should slow you down.

A1: Metcon (AMRAP – Reps)

3 x Max Strict Ring Dips

A2: Metcon (AMRAP – Reps)

3 x Max Strict Pull Ups

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