Thursday 3-16-23

Tomorrow's St. Patrick's Day! 

Warm Up:
2 Rounds 
Run 200m
10 Air Squats 
30 Mountain Climbers 
10 Push Ups 

Skill: 
Bear Complex 
Power Clean + Front Squat + Push Press + Back Squat + Push Press off back = 1 Rep! 
(all movements MUST be separated) 
3-3-2-2-2

WOD:
AMRAP in 10 min of:
10 DB Squats (40.25#) 1 db on each shoulder
8 DB Push Press (40/25#)
6 Toes to Bar 
Sprint to EOB and Back 

Rest 2 Min 

AMRAP in 10 Min of:
4 Lungsters (1 DB 45/30#)
8 KB Swings (53/35#)
40 Double Unders