WOD-July 3rd

Deload Week

Warm up

• Coaches Warmup

Core Wod

• For Time: 
• 50 Russian Twists 
• 40 Plank Heel Toe Touches
• 30 Plank Rocks
• 20 V-Ups
• 10 Hollow Rocks

Workout Of The Day

• “Open 17.3”
• Prior to 8:00, complete:
• 3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95/65)
• Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135/95)
• *Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185/135)
• *Prior to 16:00, complete 3 rounds of:
• 9 -to-bar pull-ups
• 3 squat snatches (225/155)
• *Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245/175)
• Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265/185)
• *If all reps are completed, time cap extends by 4 minutes.

HIIT/Conditioning option posted daily at the box