Wednesday 3/17/21

Happy St. Patrick's Day!

Let's see you wear that GREEN today!

The Board

9 minute Stations - 4 minutes to clean and transition to the next

The Mobility

• Lat Foam Roll
• Standing Glute Stretch
• Box Hip Opener

Station #1

As many Rounds/Reps as Possible in 9 minutesThe Warm-Up

• Tap Swings

The WOD

• Pull-Ups (scaling)
• Toes to Bar/Toe Raises/Knees above Hips

Station #2

Row Conditioning: We want an all out 100% Effort Sprint followed by 0:30 of rest

• Your score will be the SLOWEST sprint you do.
• Sprints should not exceed 0:45-0:50 at MOST
• If you are mid-row and the 9min timer goes off, you may finish your row.

Station #3

As Many Rounds As Possible in 9 minutes

• Box Jumps
• Wall Balls

The Finisher

(optional)https://youtu.be/vaSoYQMac0c