Workout of the Day: Monday March 17

Rounds/Reps

METCON

"Shamrock"

4 x 3:00 Amraps, Rest 1:00 Between Amraps
17 Kettlebell Step up Overs @70/53 lbs
17 Kettlebell Sumo Deadlift High Pulls @70/53 lbs
17 Plank Kettlebell Plank  Drag Throughs @ 70/53 lbs

Distance

POST METCON

In Pairs, Max distance in 10:00 of:
10 Shuttle Runs
200' Farmer's Carry 
100' Burpee Broad Jumps

Comment Only

ACCESSORY / EXTRA

Hip Extension on GHD

3 x 15-20
Brandon Farmer