9.23.14 - Amoskeag

9.23.14

Main – WOD

Front Squat Fun — We’ve been building volume on the FS for a few weeks. This is the toughest before we back off and then get to it again in a weightlifting scenario.

Warm-up

Metcon (No Measure)

Jump Rope 2 min

3 Rds w/ Each Arm
4 x KB Strict Press
4 x KB Push Press
4 x KB Snatch

Push Press Mobility

Weightlifting

Push Press (5X5 Try and beat your previous by 5LB)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10MIN (don’t rush the TGU / Wall Walks)

5 X Squat Clean [165/125]
4 X TGU
4 X Wall Walk
… and then…

Metcon (Weight)

EMOM 10MIN
4 FS @ 165/125

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