Tuesday, March 17, 2015

15.4 is coming soon. 
We haven't seen Burpees or Thrusters or Box Jumps. 
What will it be?

Happy St. Patrick's Day! Don't forget to wear your green!!



Arm/Leg Swings
2 Rounds of:
1:00 In Bottom of Squat
10 Push-ups
10 DB Thrusters
15 Ab-mat Sit-ups

WOD
Conditioning
For time:
30 Medicine-ball cleans, 20/14
30 Box / Bench Dips
30 Medicine-ball cleans, 20/14
30 Pull-ups
30 Medicine-ball cleans, 20/14
30 HR Push-ups
30 Medicine-ball cleans, 20/14
Rx+ = Hang Squat Cleans 65/41#, Ring Dips, C2B, HSPU’s

PMOD
Without stopping:
Row 700 hard, 300 easy
Row 400 hard, 100 easy
Row 700 hard, 300 easy
Row 400 hard, 100 easy

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