Monday, March 17, 2014

A big shout out to Melissa on her recent promotion to Staff Sergeant and to my husband on his promotion to Lieutenant.


Happy St. Patrick's Day!!  
If you're traveling on the roadways please watch out for this little guy!!


Arm/Leg Swing
2 rounds of:
1:00 Jump Rope
10 Wall Ball (light weight)
10 KB Swing (light weight)

MOD (15:00 CAP)
Strict Press
5-5-5-5-5

WOD
For Time:          
500m Row
Then:
3 Rounds of:
15 Burpees
25 Double Unders (Scale up or down according to your skill level)
Then: 400m Run
3 Rounds of:
15 Wall Balls 20/14#
20 Kettlebell Swings 53/35# 
Rx+ = Target Burpees, 50 DU’s, Thrusters 95/63# instead of Wallballs, heavier Kettlebell


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