WOD

OPEN WOD 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 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.

*If all reps are completed, time cap extends by 4 minutes.

For workout details and scaled versions click here.

Scheduling Announcements:

Gym Closed this Tomorrow and Sunday for Level 2 Certification.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Deficit Deadlifts (7×5)

Standing on a 2? riser
Use a weight that is comfortable and can maintain good form….. Complete every 1:30

B.

2k Row (Time)

Max Effort 2k Row

Scheduling Announcements:

Gym Closed March 11th and 12th for Level 2 Certification.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

For Time:
10 Shoulder to Overhead (95/65)
50 Air Squats
20 STOH (95/65)
40 Air Squats
30 STOH (95/65)
30 Air Squats
40 STOH (95/65)
20 Air Squats
50 STOH (95/65)
10 Air Squats

Scheduling Announcements:

Gym Closed March 11th and 12th for Level 2 Certification.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Metcon (Time)

3 Rounds
30 Cal. Row
30 Power Snatch (75/55)

B.

Bench Press (7×5)

Use a weight that is comfortable and can maintain good form….. Complete on the 2 mins

Scheduling Announcements:

Gym Closed March 11th and 12th for Level 2 Certification.

Gym Closed April 8th and 9th for Level 1 Certification.

WOD

A.

Metcon (AMRAP – Reps)

6 Rounds
Min 1: 10 Bench Press (185/115)
Min 2: Max Hand Release Push Ups
Min 3: Recovery Row
* Scored by Total Push Ups *