Ready to get your SHAMROCKED???

3/14/15  Dublin’s Pass * Downtown Springfield * 8am

Register HERE!

This Week’s WODs 

Short Interval (Mon 5pm): 9-6-3 Hill Repeats (Over =1, Back=2), Burpees

C2:  Set up a C2 rower for 20 seconds on, 10 seconds off–and then have a Pace Boat at 70m per 20-second interval. Row until you cannot beat the Pace Boat for said interval.

Long Interval (Thurs 5pm):  4 x 1200 with 3:00 rest between efforts

C2: 4 x 1200m Row with 3:00 rest between efforts

Mobility Focus: “Hips and Psoas” with Kelly Starrett

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