ZOOM FITNESS- 7am OUTDOOR FITNESS- 4:30p
“Marchin’ On Up”
31-27-22-18 Deadlifts
400 Meter Run
( After Each Set of Deadlifts) WOD Guidance & Goals Be smart about your rep scheme. If you need to break them up into 2 big sets. 400m Run after each round is not a JOG its a RUN. Estimate 2:00 for each run!
"Pure Mercury" 400m Run 21 Alt DB Snatches 21 Oh Rev. Lunges 15 Push Ups 400m Run 15 Alt DB Snatches 15 Oh Rev. Lunges 15 Push Ups 400m Run 9 Alt DB Snatches 9 OH Rev Lunges 15 Push Ups
"Shenanigan Galore" 5 Rounds 60 Double Unders / 120 Singles 30 Hollow Rocks 10 Burpees
"Shamrocks Tail" AMRAP 15 200m Run 2 Front Rack Lunges 2 Shoulder to Overhead 200m Run 4 Front Rack Lunges 4 Shoulder to Overhead 200m Run Cont. up the ladder until 15 min is up