Happy St. Patty’s Day!
Wednesday competitors – recovery
1 round of cindy/minute for 7 minutes + row 15:00 easy + 1 round of cindy/minute for 7 minutes
Saturday competitors – skill
Every minute on the minute for 20 minutes:
1-3 per leg Pistols
+
5 sets of unbroken double unders (set yourself a goal); rest 120s
Workout of the Day
A1. DB Bench Press 10-12 reps @ 3010; rest 60s
A2. Deadlift 10-12 reps @ 3010; rest 60s
3 sets
B1. Ring Row 10-12 reps @ 2010; rest 60s
B2. Farmer’s Walk 45 seconds; rest 60s
3 sets
C1. Pushups – AMRAP in 30s; rest 30s
C2. Sit-ups – AMRAP in 30s; rest 30s
4 sets
D1. DB External Rotation 10-12 reps; rest 10s b/t arms; rest 30s
D2. Hollow Rock 30s; rest 30s
3 sets
