8.8.14 - Amoskeag

8.8.14

Main – WOD

Happy Friday

Warm-up

3: Thruster Warm Up (No Measure)

3 Rds With an Empty Bar
5 Front Squat
5 Push Press
5 Thrusters
Focus on Form

3X30′ Seal Walk (No Measure)

Seal Walks — 3 X 30 Feet

Weightlifting

Push Press (3RM then 3@90%, 3@80% (record max))

Metcon

60 Second Row Time Trial (Distance)

60 Second Row Time Trial
Warm up a bit on the rower, then 60 seconds all out. Record meters.

Metcon (No Measure)

4 Rounds Not For Time
3 Power Cleans [155/115]
8 Turkish Get Ups
4 Wall Walks

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