WOD 17/3/14 Happy St Patrick’s Day

Warm-up
1x600m run
3x
7 squats
6 hollow rocks
5 ring rows
4 T’s

Basic Strength
Bent Over Row (7×5)
e2mom 14
5 bent over row
25/30/35/45/50/55
*increase weight every set
Metcon
45sec work, 15sec rest
ghd sit ups
hollow rock
v-up
plank
russian twist
L-sit
sit ups

amrap 6
20 wall balls
15 burpees
4+23
3min rest
amrap 4
15 swings 24/16
10 pistols
4
2min rest
amrap 2
10 c2b pull ups
5 hspu
1+6
RX

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