St. Patty’s Day!

Mar 17th, 2013

Category: Competitor

St. Patty’s Day!

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Happy St. Patty’s Day!

If completing Murph, or retesting the open wod take Saturday or Monday as your rest day and mobilize. Roll quads, IT bands, hip rotatores, adductors, Thoracic spine, rear delts, chest, triceps

Re-test 13.3, Rest Day

or

WOD and rest Monday
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Floater WODs

Gymnastics
10 minute AMRAP
5 C2B Pull Ups
10 Push Ups
15 Double Unders
*Complete with a 20lb vest

WeightLifting
With Dumbbells
5 rounds each ascending in weight where able:
3 Strict Press
4 Push Press
5 Push Jerks

Perform 6 DB push up to Single Arm Row after each set

Rest as much time as needed between sets.

Conditioning
EMOM for 8 minutes
15/10 calories on the Air Dyne

If you need to take a round or two off – take it off but tack it on to the end to complete 8 total rounds.

DISCUSSION 4 Comments

  1. Bish 03/17/2013 at 2:16 am

    First time taking on Murph, 19:43… Shins are sore from all those box jumps and running a few miles!

  2. Bish 03/17/2013 at 2:16 am

    First time taking on Murph, 19:43… Shins are sore from all those box jumps and running a few miles!