4.10.15 - Amoskeag

4.10.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Row 2 Min

With Empty Barbell

3 Rounds

5 Clean Deadlift

5 Clean Pull

* focus on positions and power.

Weightlifting

3 Clean Pull + 1 Power Clean (5 sets. Build to a heavy complex for day.)

3 Clean Pull + 1 Power Clean

Metcon

Metcon (No Measure)

Have Some Fun Today!

15 Min of Pistol Practice

-try and add weight or hold something overhead.

15 Min of Freestanding HS / HS Walk Practice!

– go for max time or max distance!!

Metcon (Calories)

Extra Credit:

AD

8 Rounds

:10 All out

:50 Recover

Record Total Calories. If you drop off more than 10% in a round, terminate workout.

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