Strength: Deadlifts 4 x 8 @ 65%
Conditioning: 5 rds
1 Minute Max DB Step up Right Leg (#45/25)(40/20) (20/18in box)
1 Minute Max DB Step up Left Leg (#45/25)(40/20) (20/18in box)
1 Minute Max Toes to Bar / Weighted Sit Ups
1 Minute Max DB Stiff Leg Deadlifts (50/35)(45/25)
1 Min rest
Strength: Shoulder Press 1x4 @ 65% 1x4 @ 70 % 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning: 15 min AMRAP 5 Push Press (125/85)(115/75) 10 Weighted Sit Up (45/25) 20 Shoulder Taps 30 Double Unders / 60 S
Partner WOD: 30 Rounds. (Partners alternate rounds ) 4 double DB box steps over (40/25) 3 Pull ups 2 wall walks 1 Heavy Clean and Jerk
Happy St. Patrick's Day WOD! Strength: 10 Min EMOM 1 Deadlift 2 Hang Squat Cleans 1 Hang Power Clean 1 Push Jerk Conditioning: "Luck of The Irish" 5 Rounds for TIME: 17 KBS (55/35) 17 Strict Knee to C