GW BENCHMARK WOD 140317 – “OPEN 17.3” –
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Shoulders – Burgener Warm Up
CONDITIONING
“OPEN 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/30
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/85
*If all reps are completed, time cap extends by 4 minutes.
Scaled Man: 20/34/43/52/61/70
Scaled Woman: 15/25/29/34/43/47
