4.7.15 - Amoskeag

4.7.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Row/Run/AD ~ 4 Min

8 Burpees

8 Step Ups

8 Chin Ups

OHS Mobility

Weightlifting

Overhead Squat (5RM For Day 23×2 then 5 @ 90%)

Metcon

Metcon (No Measure)

EMOM 20 Min

1. 3 Ring Dips 5 sec pause at bottom & top (support)

2. 20 Tuck Ups

3. :30 HS Hold

4. :20 L Sit Hang From Rig

Metcon (AMRAP – Reps)

Staight Arm False Grip Hold On Rings – Collect 60 Seconds in as many rounds as necessary

Record rounds necessary to accumulate time

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