Bench Press

1x5-65,1x3-75,1xMaxReps-85

then:

wod: (a new kind of awesome)

Deadlifts

1x5@65,1x3@75,1xMaxReps@85%

then:

for time perform the following couplet in a reverse ladder alternating between the two movements

15-13-11-9-7-5-3-1 Deadlifts (95/185)

1-3-5-7-9-11-13-15 Burpees

"Deadlifts are a great exercise"  says the caption I pulled this image from.  Not sure what she's doing, but we all agree deadlifts are awesome.

Buy In:  Get ready for WOD

St. Paddy's Suckerpunch:

In 25 Minutes complete as many rounds as possible of:

 Run 335 Meters

 12 Wall Ball Step Ups (see "stepping up with Karen" video on the site)

 10 KB Swings

 15 Push Ups



Buy In:  PVC Shoulder Complex

Shoulder Press:

1x5@65, 1x3@75, 1x Max Reps @ 85%

then:  Tabata Grab Bag

We will conduct two separate drawings from a hat/bucket/collection plate/frisbee:

possiblities include:  pullups, burpees, wall balls, push ups, squats, barbell thrusters. 

Yes.  It is possible to draw burpees twice in a row.  All tabatas will run at the same time.  Athletes will perform a total of TWO 4 minute tabata sets. 

Buy In: Row 1000 Meters and log in to Concept2 to post to your logbook.

Back Squat 1x5@65%,1x3@75%,1xMax Reps@ 85%

then:

Run Terminal Loop 3x for time. = 1775 Meters