We've got 4 teams so far for the Shamrocked Competition!!! Who else wants to join us!
Warm Up:
2 Rounds
Run 200m
12 cal Cardio
30 Double Unders
Skill:
2 Rounds
Max Cal on assault bike in 45 seconds!
30 GHD Sit Ups
20 Good Mornings (empty barbell)
WOD:
For Time:
Your choice Barbell (95/65#) or DB (40/25#)
30 Hang Power Cleans
30 Burpees (jump over bar or db)
30 Push Press
20 Hang Power Cleans
20 Burpees (jump over bar or db)
20 Push Press
10 Hang Power Cleans
10 Burpees
10 Push Press