9.8.14 - Amoskeag

9.8.14

Main – WOD

Scale accordingly. Goal is to get through a combination of 5 C&J and 9 burpees in 40-60 seconds. If that means you need to scale to 95 lbs and just 3-5 burpees… that is OK. Just go all out each round.

Warm-up

Metcon (No Measure)

Row 500 m

DB Ext Rot 3×8 @ 3010
http://youtu.be/dpQspgZW5CM

Air squat warm up/mobility

Weightlifting

Back Squat (4×6 30X0 10lb more than last time)

Metcon (Time)

5 x C&J @ 155/115
9 burpees
Rest 6 min

Metcon (Time)

5 x C&J @ 155/115
9 burpees
Rest 6 min

Metcon (Time)

5 x C&J @ 155/115
9 burpees
Rest 6 min

Metcon (Time)

5 x C&J @ 155/115
9 burpees
Rest 6 min

Scroll to Top