8.28.14 - Amoskeag

8.28.14

Main – WOD

Warm-up

Metcon (No Measure)

Row 500M

3 Rds
10 Ab Mat Sit Ups
10 Push Ups
10 Air Squats

FS Mobility

Weightlifting

Front Squat (5 X 5, 30X0 @ 65% Deload Week!)

Metcon

Metcon (Time)

10 Rounds for Time
5 Deadlifts [225/185]
5 HSPU’s

Metcon (AMRAP – Reps)

[cash out – not mandatory]

3 Rounds
Max T2B

Scale to knees to elbows -> Leg Lifts -> Knee Lifts. Must hang from bar.

Score = Total Reps

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