Friday 25/01/19
A. WARM-UP x3
-x10 PVC shoulders
-x10+x10 leg swings
-x10 floor hip openers + PVC OH press
-x5 PVC OH squats
-x20 high knees
B. E1.5M FOR 9MINS
x1 hang snatch +x1 snatch (BOTC)
C. WOD – “17.3” : FOR REPS
Prior to 8 minutes, 3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (RX:43/25, Sc: )
Then 3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (RX: 60/43, Sc: )
Prior to 12 minutes, 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (RX: 83/60, Sc: )
* Prior to 16 minutes, 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (102kg/70, Sc: )
Prior to 20 minutes, 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (110kg/80, Sc: )
Prior to 24 minutes, 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatch (RX: 120/83, Sc: )
If all reps are completed, time cap extends by 4 minutes.