LUCK OF THE IRISH or. . . ?

Warm up: 2x 250 m row/200 m run, 1- pass thrus, 10 wall balls, 10 push ups

Mobility/Stability:  Dead bugs 3 x 30

Skill Focus: Box Squat
Warm up to working weight. . .

Level 2 & 3
Box Squat E2MOM 3 reps @ 80% 1 RM bs for 10 min
3 box jumps 30”/24” (step down)

Level 1
Box squat EMOM 2 reps @ challenging weight for 10 min
3 box jumps (step down)

Partner Wod:  Teams of 2, all levels

Luck of the Irish
40 wall balls
40 c row/airdyne/200 ft versa climber
40 burpees
3 RFT

or

Green Beer & Burpees (evening classes only:)
Work hard.  Play harder.
2 green beers
40 wall balls
40 c row/airdyne/200 ft versa climber
40 burpees
3 RFT

Any of the above can be broken up between the 2 members of the team, but only one member can be working at any given time.  The entire round must completed before you can move onto the next.

Congratulations to the winners of the 2014 Better than Before Challenge:  full coverage coming soon. . .

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Happy Happy Belated 34th Birthday to Karen!

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 Thanks to Amanda from CF Unlocked in Georgetown, DE for dropping in and wodding with us!

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