Open week 3 theme: St. Patty’s Day – wear your green

Warm-up

2:00 Bike, row, ski

3 Sets:

10 Pineapple pickers
10 Ring rows
3 Inchworms

WOD

For time:

40 Calorie bike
100 Meter Plate OH carry 45/35
40 Plate ground-to-overhead
400 Meter run
100 Meter Plate OH carry

14 Minute time cap

Accessory

3 sets:

10 V-ups/tuck-ups
Rest 30 seconds
20 Banded hamstring pulls
Rest 30 seconds
15-20 Banded OH triceps extensions
Rest 30 seconds

Followed by…

3 sets:
Max rep deficit push-ups
Rest 1:00