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09
03
2017

WOD 3.10.17

By admin 0

Workout of the Day 10 Mar 2017

RX

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65/95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 185/265 lb.

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

Scale

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

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

Flowery Branch Coaches

5:30 AM – Trice

6:30 AM – Trice

8:30 AM – Rick

4:00 PM – Jeremy

5:30 PM – Class Cancelled

6:00 PM – Brandon

6:30 PM – Class Cancelled

Gainesville Coaches

6:00 AM – Wes

12:00 PM – Jeremy

4:30 PM – Kaz

5:30 PM – Class Cancelled

author: admin

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