Saint Patrick's Day WOD!
Happy Saint Patrick’s Day Everyone! Maybe you celebrated yesterday, maybe you’ll celebrate tonight. Regardless of the WHEN (or even the HOW), if you got/will get yourself into trouble, below you’ll see how you and your chosen partner-in-crime will get OUT of trouble! Here’s to celebrating Saint Patrick’s Day in true CrossFit Style!
Oh, and below, you’ll see in the cash-out something about a hamstring smash. If you are intrigued and want some extra MOB credit info before you get to class, check out this Mobility WOD post.
-Emilie
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Monday’s Workout
Box Jump Skill – practice speed and height
Partner WOD – I’ll Need a Green Beer After This One…..
For Time:
-75 Pull Ups
-75 Kettlebell Swing (RX = 70/44)
-100 Push Ups
-100 Sit Ups
-150 Squats
-150 Box Jumps (RX = 24/20, and a TWO FOOT TAKE-OFF)
NOTE–
-Each partner must share the work load and complete a portion of the WOD while the other partner continually holds a bumper plate overhead (RX = 45/25). Scale the load overhead as necessary.
-Each time the bumper plate touches the ground, both partners must complete 20 burpees EACH, in order to continue. The bumper plate cannot rest on any object or body part, it must be held overhead.
-Exercises can be completed in any order.
2014 03 16