9.2.14 - Amoskeag

9.2.14

Main – WOD

Deload Week

Warm-up

Metcon (No Measure)

Row/Run 500/400m

3 rds
:30 HS Hold (wall facing)
:30 Rest

20 Air Squats (hands up + against wall)

Metcon

4 Rds Max Pullups (AMRAP – Reps)

4 X ME Reps of Pullups
Rest ~2min between sets

Metcon (No Measure)

EMOM – 20 MIN

ODD – 12 Pushups
EVEN – 8 BS [135/95]

Metcon (Time)

Row 1000M
Try and maintain average pace from 8.22.14
http://crossfitamoskeag.com/500m-splits-from-8-22-14/

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