WOD – Friday 3/17

Saint Patrick’s day Friday Night Lights tonight! Wear your green and show your Irish Pride. Tonight we are all on the same team, so I’ll see you there!

Spend 2 minutes on a rower in Z1
Then 3 rounds
10 KBS
7 wall balls
3 HSPU’s or 10 push-ups

Banded hamstring mobilty

Pre-WOD Work
Build up to a heavy double deadlift
2 rounds
10 deadlifts
10 wall balls
10 cals on rower
10 HSPU’s

13 min AMRAP
55 deadlifts (225/155#)(135/95#)
55 wall balls (20/14#)
55 cals on rower
55 HSPU’s
*scaled is HR push-ups

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