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OUR BLOG

Mon.3.13.17

By CoachBo | In WOD | on March 12, 2017

Warmup:  ROM drills, dynamic stretches, 10 scap pull-ups , 20 Hand release pushups, 20 situps, 15 Press with PVC

WOD:  Open 17.3

Scaled:

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Strength: Strict Press
Warmup to 95% 1RM
Work: 10 x 1 reps with 60-90 second rest between sets

Cooldown:  Roll out and stretch

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