St Patty's Day WOD



Warm up - "Lucky 7"


2 rounds, 7 reps each exericse: PVC pass throughs; Jumping Jacks; Ball Slams; Ring Dips; Supermans; Squats; and Double Unders



WOD - "4 Leaf Clover of "Death by""


With a continuously running clock, perform 1 exercise until unable to accomplish total within the minute. Only perform 1 exercise until failure, rest 3 mins and start next exercise death-by

- 1 minute - perform first set of exercise


- 2nd minute - perform second set with escalation


- 3rd minute - perform set with third ...etc


- Squat Jumps -- start at 5 reps, +5 each rep (minute 1 - 5, minute 2, 10, minute 3, 15, etc)


- Dead hang pull ups -- men start at 3 and escalate by 2; women start at 2 and escalate by 1


- Push ups -- men start at 5 and escalate by 3; women start at 2 and escalate by


- 20 meter sprint -- all do the same