3.17.15 - Amoskeag

3.17.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Row/AD ~ 4 Min

2 Rounds

12 Reverse Wall Balls

12 Chin Ups (or ring rows)

Snatch Tech + Mobility

Weightlifting

Power Snatch (3X5. 5@95%, 5@90%. Record Heaviest)

Metcon

Metcon (Time)

Row 1000M (record time in comments)

then…

3 Rounds

4 Deadlifts [225/135]

8 Burpees 6″ Target

16 Box Jumps

Metcon (AMRAP – Reps)

Bonus:

3X12 Ring Rows

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