March 17, 2010

***Paleo BBQ tonight from 4-8pm.  Come get a wod in, hang out, and get your grub on.  If you aren’t wearing green its 50 burpees!***

Work Out of the Day“St Patty’s Day Smash”In teams of two perform the following for time:400m run100 burpees100 pullups100 wallballs, 20/14lb100 sledgehammers100 abmat situps200m buddy carryThe 400m run is done together.  While one partner is completing a movement, the other one is doing 100m farmer/waiters carry.  Kb or db(53/35lb) in one hand and plate(25/10lb) overhead in other hand.  100 reps for the team must be completed before moving on to next movement.  Each teammate must complete at least one farmer/waiters carry before moving on to next movement.  Teammates can switch on the buddy carry as needed.  Farmers/waiters carries completed for the team take 1 minute of total time.  irish-yoga


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