Workout of the Day

Friday, March 10, 2017

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

ALTERNATE WOD
AMRAP in 20 minutes
100m Run
5 Sit-ups
5 Air Squats
100m Run
10 Sit-ups
10 Air Squats
100m Run
15 Sit-ups
15 Air Squats
..Continue adding reps in increments of 5 until 20 minutes is called

Post WOD
3 Rounds
30 Russian Twist (r/l=2)
10 Side Plank Reach Throughs (10 each side)
10 GHD Sit-ups