4.9.15 - Amoskeag

4.9.15

Announcements

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

Main – WOD

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

4 TGU

6 KB Swings

8 KB Snatches

Mobility

False Grip Instruction

Weightlifting

A: Weighted False Grip Ring Rows (3X8 1 Sec Pause at Top. Build.)

Weighted False Grip Ring Rows

B: Pendlay Row (3X5. Build to a heavy set.)

Metcon

Metcon (Time)

15 TTB

20 Thrusters [135/95]

15 TTB

25 Thrusters [115/75]

15 TTB

30 Thrusters [95/65]

15 TTB

Metcon (AMRAP – Reps)

3 X 12 Back Extensions. No Weight. 3 sec pause at top.

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