3.9.15 - Amoskeag

3.9.15

Announcements

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

Main – WOD

A/B still in effect. Check out the blog post on this weeks programming.

Warm-up

Metcon (No Measure)

Row/AD 2 Min

3 Rounds

10 Ring Rows

10 SL Deadlifts

10 Deadbugs

Mobilize

Weightlifting

A: Back Squat (6X2 @ 20X1. + 5lbs from last.)

Rear Leg Elevated Split Squat (3X8 (each leg) @ 31X1 Use Dumbells. Record Heavy)

Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.

Metcon

Metcon (Time)

3 Rounds

50 Double Unders

15 Thrusters [115/85]

5 Muscle Ups

sub MU w/ 2XRing Dips / 2XRing Rows

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