3.25.15 - Amoskeag

3.25.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Row 500M (how do your legs feel?)

12 Goblet Squats

50 Single Unders

X3

Weightlifting

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

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

Metcon

Metcon (Time)

“I feel chipper!”

10 Hand Stand Push Ups

20 GHD’s (scale to 25 ab mats sit ups)

30 Jumping Air Squats

40 Hollow Rocks

50 Wall Balls

60 Tuck Ups

70 Push Ups

80 KB Russian Twists [35/25]

90 Air Squats

100 Double Unders

Metcon (Time)

Extra Credit

3 X :30 Ring Support

Score = total seconds

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