(Practice / Open’s Prep)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 30 sec PVC snatch balance, 5 BB hang snatch with OHS, 5 BB hang squat snatch, 5 BB squat snatch
WOD
17.3 (20 min AMRAP for all)
Prior to 8:00, complete:
3 rounds of:
6 Chest-to-bar Pull-ups (Scaled= jumping chin over bar pull-ups)
6 Squat Snatches, (95/65) (45/35)
Then, 3 rounds of:
7 C2B Pull-ups
5 SS, (135/95) (75/55)
*Prior to 12:00, complete 3 rounds of:
8 C2B Pull-ups
4 SS (185/135) (95/65)
*Prior to 16:00, complete 3 rounds of:
9 C2B Pull-ups
3 SS (225/155) (115/95)
*Prior to 20:00, complete 3 rounds of:
10 C2B Pull-ups
2 SS (245/175) (135/105)
*If all reps are completed, time cap extends by 4 minutes.
*If/Once you are no longer able to get the work done in the prescribe time/weight, continue on a rep and weight scheme you can manage until the 20 minutes has passed.
