Individual Warm-up
Always start any warm up with cardio first. Beginners/Intermediates do the first movement noted. Advanced, your choice:
400m Run OR 500m Row OR .6 AAB OR 450m Ski Erg
10 Air Squats / 10 Pistols (L+R=2)
10 Push-ups / 10 Ring Dips
10 Sit-ups / 10 GHDs
10 Pull-ups (banded or ring row OK) or 5 Lower Downs from Chin above bar (no band) / 10 C2B
30 Singles / 20 DUs
——————- Advanced Only ——————-
5 HSPU (strict, if you got them)
3 Bar/Ring MU
Group Warm-up
Burgener Squat Snatch
Strength
15′ to establish a 3RM Squat Snatch or Power Snatch/OHS combo. OK to drop between lifts, just get back on it.
Daily WoD
17.3 OPEN
Prior to 8:00, complete:
3 rounds of:
6 c2b pull-ups
6 squat snatches, (95/65)
Then, 3 rounds of:
7 c2b pull-ups
5 squat snatches, (135/95)
*Prior to 12:00, complete 3 rounds of:
8 c2b pull-ups
4 squat snatches, (185/135)
*Prior to 16:00, complete 3 rounds of:
9 c2b pull-ups
3 squat snatches, (225/155)
*Prior to 20:00, complete 3 rounds of:
10 c2b pull-ups
2 squat snatches, (245/175)
Prior to 24:00, complete 3 rounds of:
11 c2b pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.
a) 75/55 b) 55/35
a) Power Snatch + OHS b) Power Snatch
a) Pull-ups b) Banded or Ring rows
If you don’t finish the amount of work in the time allotted, you’re technically done for your score. If you want to play around a little bit more, go ahead, but it would be better to sell out and do the most you can in the first 8 minutes. If you finish the amount of work in the 8 minutes, go to the next section immediately!
Mobility
Roll Posterior / Quads / Lats
Lax Shoulders