3/17

3/17 Happy St. Patrick's Day!

Warm Up:

1000 m Row

2 x 10 GHD

10 Handstand Push Ups/ Holds

10 Good Mornings

10 Burpees

PVC/Band Work

50 ft Bear Crawl

High Knees

Butt Kickers

Lunges

Strength/Skill:

15 minutes to find 1 Rep Max Clean (any type)

WOD:

12 Minute AMRAP

2 Power Cleans (135/95)

2 Box Jump Overs (24/20)

4 Power Cleans

4 Box Jump Overs

Continue to climb 6, 8, 10, 12 ....

Cash Out = 1000m Row

completed round points:

Rd 10: 60, Rd 12: 84, Rd 14: 112, Rd 16: 144, Rd 18: 180

Posted on Tue, March 17, 2015 by SSCF

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