9.3.14 - Amoskeag

9.3.14

Main – WOD

Warm-up

Metcon (No Measure)

2 Min Jump Rope

2 Rds
5 x Deadlift
5 x Front Squat
5 x Power Clean

Clean Mobility

Weightlifting

Squat Clean (3X3 @ 80% 3X3 @ 75% – Record Best)

Metcon

Metcon (No Measure)

@ 80% / Sustainable / Aerobic

:30 Double Unders
:30 Rest
:30 5 Pullups -> Max Burpees
:30 Rest
:30 Rowing
:30 Rest
:30 Wall balls [20/14]
:30 Rest

X 5

This equals 20 minutes of rounds — 10 working minutes.

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