3.18.15 - Amoskeag

3.18.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Row / AD

2 Min Jump Rope

3 Rounds

5 KB Goblet Squats

5 KB Push Presses

5 KB Thrusters

Mobility

Weightlifting

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

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

Metcon

Metcon (AMRAP – Reps)

EMOM 20 Min

Min 1: 1 Rope Climb (scale 5 ring rows)

Min 2: 15 Tuck Ups

Min 3: 5 False Grip Ring Pull Ups (scale 5 false grip ring rows)

Min 4: 20 sec hand stand hold

X 5 (total of 20 min work)

Record total false grip ring pull ups as RX score.

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