3/10/17 WOD

Friday Night Lights Event Reminder
If you are planning on participating (athlete or spectator) in any of the heats during our FNL Event tonight, please make sure you REGISTER HERE by 9am at the absolute latest so I can put you in a heat.  I will try to release the heats as soon as I can so you can plan.

That being said...this is a weird workout, in that it is a "Death By" workout.  As soon as you are no longer able to complete the work within the time cap, your workout is finished.  So it could last 8:00, or it could last 24:00...we won't know until it all goes down tonight, starting at 6:00pm!

NO ONE WILL WANT TO MISS THIS EVENT!!

Let's have a ton of fun cheering everyone on.  This has been a great event for our CFR community over the past few years.  Please feel free to bring your friends and family!


Open 17.3 Warm-Up (~25 mins)
Hmmm....good thing we practiced our snatches yesterday!  If you know you need extra time to warm up and loosen up your shoulders, please feel free to come in early and do what you feel you need.

2 Rounds (~7 mins):
Row 400/300
4 Spiderman's w/ T-rotation per side
:20 Dead Hang from pull-up bar

3 Rounds (~3 mins):
6 PVC OHS (ideally facing the wall, like squat therapy reps)
6 PVC Sotts Presses
6 Beat Swings

Grab an empty bar (~2 mins):
8 Snatch-Grip RDL
8 Muscle Snatches
8 OHS
8 Snatch Balance

Pull-Ups / Weight (~2 mins):
*Set up a jump pull-up station if you need it.
Otherwise, claim a pull-up bar and position your bar and weights in line with it.

Build up to the weight that you want to try to get to in this workout (~8 mins):
4 reps @ 1st weight
3 reps @ 2nd weight
2 reps @ 3rd weight
1 reps @ 4th weight
1 rep @ 5th weight
1 rep @ 6th weight

Drop the weight to your 1st weight
2 mini rounds at game speed (~2 min):
4 Pull-Ups
3 Squat Snatches at 1st weight


Open 17.3
**It is YOUR responsibility to know which version of the workout you are performing.  Check the standards and all of the scaling options HERE.  We'll go over how to strategize for this one in class and at the beginning of the Friday Night Lights Event.

WORKOUT 17.3 Rx’d (Ages 16-54) 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.)

*Prior to 20:00, complete:
3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete:
3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.