9.22.14 - Amoskeag

9.22.14

Main – WOD

Hit it hard today. Last week in our build up on back squats.

Warm-up

Metcon (No Measure)

Row 350M

2 Rounds
5 Pull Ups
10 Push Ups
15 Wall Squats <- work on form. Arms locked out and straight the entire time. Chest upright. Back Squat Mobility

Weightlifting

Back Squat (8X2 @ 30X0)

Metcon

Metcon (Time)

@ 100% Effort
6 X Power Snatch [135/95]
7 X Burpee Box Jump Over
Rest 5 Min

Metcon (Time)

@ 100% Effort
6 X Power Snatch [135/95]
7 X Burpee Box Jump Over
Rest 5 Min

Metcon (Time)

@ 100% Effort
6 X Power Snatch [135/95]
7 X Burpee Box Jump Over
Rest 5 Min

Metcon (Time)

@ 100% Effort
6 X Power Snatch [135/95]
7 X Burpee Box Jump Over
Rest 5 Min

Metcon (Time)

@ 100% Effort
6 X Power Snatch [135/95]
7 X Burpee Box Jump Over
Rest 5 Min

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