FUNday 17.3

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.)

*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. 

Thursday

3 Rounds for TIME of:
   BLOCK Run 
   Rest 2 minutes

Work on mobility!

Bruce Lee: The Inevitability of Success

Wednesday

Deadlift: 5-5-3-3-3-1-1-1-1 

Tuesday

EMOM for 12min:
   EVEN: 15 Wallballs 
     ODD: 15 Push-UPs

Monday

Take another shot at 17.2 or...

4 Rounds for TIME of:
  10 ring dips
  10 GHD sit-ups
  Building Run 

        "Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back."

Heraclitus

FUNday 17.2

WORKOUT 17.2 

AMRAP in12min of:
 2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
 Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Thursday

Overhead Squat 3-3-3-3-3

Double Under Clinic

The Importance of Thoracic Mobility For Crossfitters