090317 WOD

WOD: “Happy St. Pattys Day!”

Four Rounds(RD’s) of:

400m Run
5 Pull Ups
10 Dead Lift, 225lb.
15 Sit Ups
20 Burpees

Post time to comments.

Advanced(RX’d):

4 RD’s
400m Run
5 Pull Ups
10 Dead Lift, 225lb.
15 Sit Ups
20 Burpees

Intermediate:

4 RD’s
400m Run
5 Pull Ups, jumping or assisted.
10 Dead Lift, 185lb.
15 Sit Ups
20 Burpees

Beginner:

2 RD’s
400m Run
5 Pull Ups, jumping or assisted.
10 Dead Lift, 135lb.
15 Sit Ups
20 Burpees

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Article: History of St. Patricks Day

Have fun today! Read a bit of history, then participate in some!

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2 Comments

Filed under WOD's

2 responses to “090317 WOD

  1. Scott W.

    Back after a two day rest….and as usual, you were right. Felt refreshed and strong. What a huge difference!

    I did the run/bench press work out from a while back cause I felt like it.

    5 rounds:
    400m run
    21 reps bench press (95#)

    18:10

    Kelly did a training run today and then just bench press at the gym later.

  2. Filthy Fifty today at DCF

    22:52 as RX’d

    I literally felt like I was going to pass out during the 50 burpees. I was doing one at a time, and stumbling around between them, just ugly.

    Glad to hear the rest helped…maybe it’s time I take my own advice! Haha.

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