March 13, 2017

Monday


Monday came around AGAIN!!! Get in here to give your best shot at 17.3!


Warm Up:
2 Rounds 
Run 400m
15 Air Squats (hold 10/15# plate out front)
10 Burpees 

Skill: 
Snatch Balance 
10 Pvc/ 10 Empty/ 10 Empty Bar 
Squat Snatch
10 PVC /10 Empty Bar 

WOD:
Here We Gooooooooo!
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*Men's Scaled 45/75/95/115
*Women's scaled 35/55/75/95
*If all reps are completed, time cap extends by 4 minutes.

***This Friday the 17th we will be closed for am classes! Afternoon classes will be open :) 

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