“The Feast of Saint Patrick” by DB
For Time:
800m Gaelic Get Away Run
17 Green Goblet Squats 24/16 RX+ 32/24 MRX 20/12
17 Irish KB Swings (1 Russian Swing + 1 American Swing = 1 Irish Swing)
1000m Isle of Man Row
17 GHD Shamrock Sit-Ups MRX Ab-mat
17 St Patrick Power Snatches 95/65 RX+ 115/80 MRX 75/55
80 Dublin Double Unders
17 Pull-ups for St Patrick RX+ Chest to Bar
17 Romano-British Back Squat Thrusters
400m Shannon Sprint
17 Black & Tan Box Jumps 24/20″ RX+ 30/24″ MRX Step Ups Okay
17 Guiness Ground to Overhead 95/65 RX+ 115/80 MRX 75/55
At Home Version:
*Use any weighted object you have! A kettlebell, dumbbell, weight plate, or fill a backpack with some canned food. For bent over rows, use any of these objects or possibly a paint can, a bag of groceries, a container of laundry detergent, or a bucket full of anything slightly heavy!
4 minute run/walk
17 *weighted squats
17 *weighted Russian swings
100 boot straps
17 sit-ups
17 ground to overhead with *weighted object
80 lateral jumps (over line on the ground or anything of appropriate height)
17 single arm bent over rows , right arm
17 single arm bent over rows, left arm
34 air squats
2 minute run/walk
17 jump overs or step overs (anything of appropriate height)
17 *weighted ground to overhead
