March 17th, 2011

♣Happy Saint Patricks Day♣Workout of the Day“Faugh a Ballagh!”Row 500m/L-sit20 Sandbag Burpees30 Overhead Squat10 Sandbag Sprints30 Overhead Squat20 Sangbag BurpeesRun 400m

pro ginia

Workout is completed in teams of two.  Progress toward the 500m can only be made while your partner is in an L-sit Position – switch as needed.  Both athletes complete the Overhead squats simultaneously,  with standard ROM – weights are empty 45/33lb bars.  Sandbags for all movements are 50/40/30lbs (MM/MF/FF).  ROM for sandbag burpee is chest-to-bag-to-ground, then bag to overhead – Must alternate reps between team-mates.  Sandbag sprints are 100m; one team-mate must be holding the bottom of the squat while the other is running; 10 burpee penalty for movement while out of squat position. Time is taken when both athletes complete the 400m run.



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