OPEN WOD 17.3

— IT'S FRIDAY NIGHT LIGHTS —
OPEN WOD 17.3
(dramatic pause)
IS
(dramatic pause +
unnecessary hand movements)
BELOW
 

PreClass Work:
Foam Roll - Upper back, Lats, Quads, Calves
WarmUp4 with a SNATCH Grip

0:00-5:00
Whiteboard Discussion

5:00-10:00
1min Med Ball T-Spine Opener
1min each side Banded Hip Distraction
2min each side Couch Stretch
1min each side Banded OH Distraction

10:00-20:00
2 Rounds:
8 each of T-Y-I-W Raises from Bench (2.5 and 5lbs)
15 each side of Banded Hip Ext + Hip Flexion
10 Cossack Squats (10-25lbs)
3-5 Strict C2B

THEN

20:00-30:00
3 Rounds NFT:
15 KBS (50/35)
10 Goblet Squats
15 Banded Pull Downs

30:00-35:00
WOD Demo+SetUp

35:00-END OF CLASS
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.