9.19.14 - Amoskeag

9.19.14

Main – WOD

80% / Sustainable Effort Day

Warm-up

Metcon (No Measure)

Run 400M

3 Rounds
8 Wall Balls
4 Burpees

Snatch Warm Up / Mobility

Weightlifting

Snatch (3 X 3 @ 80%+)

Metcon

Metcon (AMRAP – Reps)

4 MIN AMRAP @ 80%

Row 500
15 KBS
Max DU with time remaining
Rest 3 Min

Score is D/U

Metcon (AMRAP – Reps)

4 MIN AMRAP @ 80%

Row 500
15 KBS
Max DU with time remaining
Rest 3 Min

Score is D/U

Metcon (AMRAP – Reps)

4 MIN AMRAP @ 80%

Row 500
15 KBS
Max DU with time remaining
Rest 3 Min

Score is D/U

Metcon (AMRAP – Reps)

4 MIN AMRAP @ 80%

Row 500
15 KBS
Max DU with time remaining
Rest 3 Min

Score is D/U

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