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Friday “17.3” March 10th 2017

9
Mar

Friday “17.3” March 10th 2017

VOD

For God saved us and called us to live a holy life. He did this, not because we deserved it, but because that was his plan from before the beginning of time—to show us his grace through Christ Jesus.

2 Timothy 1:9 NLT

Warm Up

OTM 10

1- 1 min Row
2- 5 Ring Rows TempoRx: 3030

PVC pipe work
– Pass through
– Around the World
– Snatch Positions
– OHS w/ Pause

EMOM 10

One rep every min
build to a heavy 1 rep on snatch (squat)

WOD

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.