WARM-UP:
200m Run
10 Lunge to Instep total
5 Inch Worm + Push up
10 Side Lunges total
5 Baby Squats
10 Pass Throughs
10 Overhead Squats
5 Snatch Balances
SKILL:
Straight into WOD
WOD:
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.