“St. Paddy’s Day - A Day Late, But Still Irish”

EQUIP: Partner, Shared: Rower, DB’s, Barbell, Rings, Jump Rope, Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*20 x DB Goblet Squat (1DB)

*10 x Hang Squat Clean + Thruster (Athlete’s Choice:   loaded or unloaded bar)

For Time (Teams of 2)(50:00 Limit) -

*3000m Row

-one partner chips away at the Row

-other partner completes 17 ea. x DB Lunge Thruster (25’s/20’s)(20’s/15’s)(15’s/10’s)

-switch duties every 17 reps ea. of Lunge Thruster, until team has rowed 3000m

*300m DB Bear Crawl (30 lengths of 10m course)

-one partner chips away the Bear Crawl

-other partner completes 17 x Sumo Deadlift High Pull (105/75)(95/65)(65/35)

-switch duties every 17 reps of SDHP, until team has Bear Crawled 300m

*300 x Double-Under (sub: 300 x Lateral Bar/ KB Hop)

-one partner chips away at the D-U’s

-other partner completes 17 x Hang Power Clean (105/75)(95/65)(65/35)

-switch duties every 17 reps of HPC, until team has completed 300 D-U’s

*30 x Bear Complex (105/75)(95/65)(65/35)

-one partner chips away at the Bear Complex

-other partner completes 17 x Plyo Plate Push-Up (45/25)(sub: Hand-Release P-Up)

-switch duties every 17 reps of HR Push-Up, until team as completed 30 Bear Complex