Some new faces at CFSS, Nikki and Tracy and
see more fancy pants! Welcome ladies.
STRENGTH Hang Squat Snatch or clean 5 – 5 – 5 – 5 – 5 *In between sets perform 3-5 Ring Dips Perform as many warm-up sets as needed… Record heaviest 5 sets WOD “MORE SWEAT” 7 Rounds for time: 10 Wall Balls (20/14) 3 Pull Ups 3 Burpees 3 Push Press (115/75)
OPEN 17.3 MEN
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.
OPEN 17.3 MENS SCALED
Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches, 45 lb. Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches, 75 lb. *Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups 4 squat snatches, 95 lb. *Prior to 16:00, complete 3 rounds of: 9 jumping chin-over-bar pull-ups 3 squat snatches, 115 lb. *Prior to 20:00, complete 3 rounds of: 10 jumping chin-over-bar pull-ups 2 squat snatches, 135 lb. Prior to 24:00, complete 3 rounds of: 11 jumping chin-over-bar pull-ups 1 squat snatch, 155 lb. *If all reps are completed, time cap extends by 4 minutes. Note: Squat snatches or power snatches with overhead squats permitted.
OPEN 17.3 WOMEN
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 95 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 135 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 155 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 175 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch, 185 lb. *If all reps are completed, time cap extends by 4 minutes.