Friday, March 10, 2017

WOD

17.3
Rx:
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 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
*Prior to 24:00, complete 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

Scaled: (Ages 16-54) 
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb

If you are completing the workout on Saturday:
3 Rounds:
800 m Run or Row
*2:00 Rest Between Attempts

Tip of the Day
If you are not proficient at chest to bar pull ups, you would be better off dropping and doing them one at a time than hanging on to the bar and attempting multiples.  If you get to the point of failing on multiples, drop down and start chipping at singles, you will get further.