Regular WODs today are at 5:45am. 9am, 12 noon, and 3:30pm.  “Friday Night Lights” will be from 5pm-8pm!  Please join us to workout or hang out!  Please sign up for your WOD time if you are working out between 5pm and 8pm.

NOTE: Due to the complexity of the workout tomorrow, ALL OPEN JUDGING WILL BE DONE BETWEEN 5-8 PM or at a later time that you arrange with a certified judge before Monday evening. We will be doing a version of the WOD all day tomorrow, but the Coach for the WODs tomorrow cannot judge you accurately and fairly and also coach the class at the same time.

ATHLETE 

A. Burgener Snatch Warmup + WOD Prep

B. Open WOD 17.3

In 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.)

If you complete all the above in 8:00 or under, Complete:
3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

If you complete all the above in 12:00 or under, Complete:
3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

If you complete all the above in 16:00 or under, Complete:
3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

If you complete all the above in 20:00 or under, Complete:
3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

For the non-open athletes only:
** SUB for Chest-to-bar is regular pull-ups or jumping pull-ups or ring rows
***For the Squat Snatch, athletes may do a regular Squat Snatch, a Power Snatch + Overhead Squat, or a Power Snatch.  Modify to an appropriate weight.