8.19.14 - Amoskeag

8.19.14

Main – WOD

More EMOM Fun!

Warm-up

Metcon (No Measure)

Row 500M

Arch Body Hold on Stomach Practice
http://theoutlawway.com/category/connectivity/page/9/
:15 On
:45 Off
X3

Deadlift Warm Ups

Metcon

Metcon (No Measure)

EMOM: 20 MIN
ODD – Muscle Ups (4-6)
EVEN – Deadlift 5 reps [235/165]

Metcon (Time)

3 Rds for Time
Run 400M
16 DB Walking Lunges (1/3 BWT Each Hand)
16 Burpees

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