Today the WOD and Basics are doing the same St Patrick’s Day Workout!  Both workouts will be together at every class!

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We’d like to give another shout out to all our athlete’s who completed 14.3 this weekend!  Matt P smashed the deadlifts coming in with the top score of 145 reps!  Bobbie had the highest female score with a 136!  Finally, Angelina not only PR’d by 30lbs on her deadlift, but she lifted her PR 15 times!!!  Julie, Jill, Chanel, Lisa, Reahana, and Barby also had huge PR’s!

Work Out of the Day“5 Leaf Clover”In teams of 2,2 rounds for max reps of:2 minutes – max tire flips – overhead plate hold, 45/25lbs2 minutes – max burpee box jumps, 24/20″ – chin over bar hold2 minutes – max ghd situps – ring support hold2 minutes – max shoot throughs – kb squat hold, 53/35lbs2 minutes – max row (calories) – handstand hold2 minutes – restPost total reps to beyond the whiteboard.  One athlete must be performing hold, while the other athlete performs the reps.  They may switch from hold to reps at any time.  The reps accumulated together as a team is the score.

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BasicsIn teams of 2,2 rounds for max reps of:2 minutes – max tire flips – overhead plate hold, 25/15lbs2 minutes – burpee box jumps, 24/20″  – bar hang hold2 minutes – max abmat situps – plank hold2 minutes – max shoot throughs – squat hold2 minutes – max row (calories) – hollow body hold2 minutes – restPost total reps to beyond the whiteboard.  One athlete must be performing hold, while the other athlete performs the reps.  They may switch from hold to reps at any time.  The reps accumulated together as a team is the score.