`

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++++++

WOD: 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, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups
  3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
  10 chest-to-bar pull-ups
  2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
   11 chest-to-bar pull-ups
  1 squat snatch (265 / 185 lb.)

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

========================================

Sunday

Amnesty/Open Gym - Pick a workout you may have missed during the week or work on a skill

Sunday Funday Crew at 7 am// Everyone is welcome ~ even non-members

==========================================

Monday

Warmup: 

4 Rounds of

2 minutes on rower

2 minutes of Squat Therapy

30 seconds L-Sits

30 seconds Hand Stand Hold

+++++++++++++++++++++

Buy-in: 90 seconds max rep toes to bar

+++++++++++++++++++++

Strength: Bench 6x3 ~ Increasing Loads

+++++++++++++++++++++

WOD: 5 Rounds for Time

Run Around the Building

5 Deadlifts 275/185#

10 Burpees

++++++++++++++++++++++

Sellout: Tabata This!

Pushups

Row

Air Dyne

Comment