WOD 03/13/17

WOD: Workout 17.3
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.

Post WOD mobility: Lacrosse ball smash to QL, then quadruped QL stretch, 1 minute each; Box prayer stretch, 2 minutes; dowel, IR chicken wing stretch, 1 min. each

11:00 am Strength Class:
Lift: 5 x 4 back squat @ 64%, 5 second eccentric

6:45 pm Mobility Class: CANCELLED UNTIL AFTER THE OPEN IS OVER

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