Tuesday, 12.5.2017

Warm up & Mobility

Open Workout 17.3

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 unable to complete each time cap, wod becomes 24 minute AMRAP at current weight/rep scheme

*Intended Stimulus:

    -Ascending pull-ups, descending snatch repetitions, with Snatches increasing in intensity.  Mindset: Competition; This is a chance to test your fitness, athletes should move at fastest speed possible, while maintaining sound technique.

Box Brief

**SAVE THE DATES**

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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