Happy Saint Patrick’s Day (now known as National Ignore The Friggin’ Snow Day)!!!

leprechaun lifting

3 Rounds of:

6 L-Pull ups

12 KB Swings

 

20 Lateral Burpees (to 45# Plate)

 

3 Rounds of:

20 Weighted Sit Ups (plate or medball)

200M Row

 

20 Lateral Burpees

 

3 Rounds of:

10 Renegade DB Rows (5/arm)

15 Ball slams

 

20 Lateral Burpees

 

 


Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch


Partner WOD (teams of 2):

 

On a 3 minute clock, partner 1 rows 500M (425M for women), partner 2 completes as many reps as possible with remaining time of:

Box Jumps (round 1)

Burpees (round 2)

Shoulder to Overhead @95/65 (round 3)

KTE (round 4)

Both partners complete all row efforts and all 4 movements

1 minute rest between rounds