“The Feast of Saint Patrick” by DB
For Time: (38min cap)
800m Gaelic Get Away Run
17 Green Goblet Squats (Kettlebell)
17 Irish Kettlebell Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing *by DB
1000m Isle of Man Row
17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs
17 St Patrick Power Snatches (Barbell)
80 Dublin Double Unders
17 Pull-ups for St Patrick RX+ Chest to Bar
17 Scot’s Irish Hang Squat Clean Thruster (Barbell)
400m Shannon Sprint
17 Black & Tan Burpee Box Jump Overs
17 Guinness Ground to Overhead (Barbell)
Kettlebell Loads = 24/16kgs RX+32/24 MRX 20/12kgs
Barbell Loads = 95/65lbs RX+115/80 MRX 75/55lbs
Box Height’s = 24/20″ RX+ 30/24″ MRX 20/18”
Core Development & Stretching
2×15 Glute Ham Raises
2x30sec Butterfly Stretch x 2
2×15 Hip Extensions
2x30sec Straddle Stretch x 2
2x30sec Chinese Splits Hold x 2
RUNNING & ENDURANCE IS CANCELLED TODAY.
27:02 rx assault runner
21:25 Rx