Saturday, March 16 2024

“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) 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 Thrusters (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”

CFHSV RUNNING & ENDURANCE WOD:

10 rounds of:

200m run

10 burpees

rest 1 minute

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