3.4.15 - Amoskeag

3.4.15

Announcements

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

Main – WOD

A/B on the front squats today. Same letter as Monday.

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

8 Push Ups

8 Strict Knees 2 Elbows

x3

Quad Wall/Couch Stretch + DL Mobility

Weightlifting

A: Front Squat (3X3 Front Squat. 3@ 95%, 3@ 90%)

B: Front Squat (3X5 Front Squat @ same weight.)

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

Deadlifts [185/135]

C2B Pull Ups

3,3… 6,6… 9,9… 12,12…

rest 5 Min

Metcon (AMRAP – Reps)

5 Min AMRAP

Deadlifts [185/135]

C2B Pull Ups

3,3… 6,6… 9,9… 12,12…

Metcon (AMRAP – Reps)

Extra Credit

EMOM 6 :20s l sit hold (on plates)

Scale with tuck holds from pull up bar

Reps = total seconds accumulated.

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