March 17, 2017

Happy St. Patrick’s Day all.  Tonight FNL is back at Alpha, hope to see you all there.  Perhaps we can share a green beer afterwards.

Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow.  It will be fun but it’s definitely a doozy!

Warm Up:
500m Row – Easy pace
4rds
:40 Deadbug
:20 HS Hold
5 Strict Pullups
10 Goblet Squat

WOD:
Open 17.4
13min AMRAP
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU