17.3 Saturday/Boot Camp/Box Closed Tomorrow/Happy BDay Matt G

Saturday March 11, 2017

:-) Happy Birthday Matt Gainer :-)

Boot Camp:8:15-9:15am 17.3:9:30-11:00am

Reminder:Box CLOSED tomorrow, Sunday March 12 in observance of Parade Day

WOD WORKOUT 17.3 Rx’d(Ages 16-54) 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.

Warm UP: 300 m Row Lateral Band Walks 10 Jumping Squats 15 Scap Pull Downs then Burgener Warm Up then 2 Rounds 5 Pull Ups 5 OHS w/ Empty Bar 2 Round 3 C2B 3 Power Snatches w/ Empty Bar

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