17 March 2016 17 March 2016
Thursday 17 March 2016 '17 March 2016'

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Happy St. Patrick’s Day! The one day of the year where everyone is Irish. Don’t forget to wear your green!

 

0530 – Closed
0900 – Open Gym
1630 – Open Gym
1730 – Yoga
1830-2000 – Open Gym
2000 – 16.4 Live Announcement

1. Warm-up
30 Narrow grip PVC shoulder passthroughs
Then
3 Rounds
12 Heavy Russian KB swings
12 Horizontal ring rows

2. OLY
EMOM 10 minutes
1 Squat snatch @80%
Stay at 80% for all rounds.

3. Met-Con
‘Helen’
3 Rounds
Run 400m
21 KB swings 53/35lbs, 35/26lbs
12 Pull-ups/Ring rows

4. Recovery
25 Minute bike at conversational pace – Put on headphones with RELAXING music and focus on what it’s going to take to overcome anything that is thrown at you during 16.3. Keep to yourself for the 25 mins.

5. Floating extra WOD. BYOB

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