Ready to get your SHAMROCKED???
3/14/15 Dublin’s Pass * Downtown Springfield * 8am
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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