Warm-up: Coach’s Choice
Strength/Skill: Push Press (Death by Push Press)
Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each minute. Change your push press entry in Wodify to the last set completed. For example, if you complete the 8th minute, enter 1 x 8 at the weight you used.
WOD: Happy St. Patrick’s Day 17 Minute Partner WOD
Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch
Total Score is Total Reps (136 per round) + Total Calories
Stimulus/Focus: Have fun with a partner! Row hard. Move fast.
Cool Down: Partner Choice