WOD

Tuesday, February 28th 2017 1.Clean a. Hang Clean 3@75% 3@80% 3×3@85% 2.Conditioning AMRAP x 12 5 Snatch (95/65) 15 Overhead Squats (95/65 Pounds) 30 Double-Unders

Monday, February 27th 2017 1.Conditioning 75 DU/150 SU 30 Deadlifts (185/135#) 20 Bar Facing Burpees 75 DU/150 SU 20 Deadlifts (225/155#) 15 Bar Facing Burpees 75 DU/150 SU 10 Deadlifts (275/185#) 10 Bar Facing Burpees or Open 17.1

Sunday, February 26th 2017 Closed – Rest Day

Saturday, February 25th 2017 *Judging begins at 10AM until everyone is finished CrossFit Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap:

Friday, February 24th 2017 1. Conditioning 3 Rounds: (heats or relay style if needed) 500 Meter Row 12 Push Jerks (155/105#) 15 T2B

Thursday, February 23rd 2017 1. Snatch a. Power Snatch 3@60% 3@65% 3@70% 3×3@75% b. Snatch Pull 3×4@100% 2. Conditioning 21-15-9: Squat Cleans, 135/95 Ring Dips/Parallettes Dips

Wednesday, February 22nd 2017 1. Conditioning For time: (25 min cap) 1 Round: 800m Row/30 Cal Bike 30 KB Swings (53/35lb) 30 Pull-ups 2 Rounds: 30 Cal Bike/800m Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 1 Round: 800m Row/30 Cal Bike 30 KB Swings (53/35lb) 30 Pull-ups 2. Core 3 rounds 25 sit-ups 25

Tuesday, February 21st 2017 1. Strength Front Squat 3×8@80% 2. Conditioning 5RFT: 20 Calorie Row/Bike 10 Thrusters (115/85#) 5 HSPU

Monday, February 20th 2017 1. Technique Work Pistols Choose one of the following: A. 3 sets of 12 (6/6) unbroken Pistols B. 4 sets of 8 (4/4) unbroken Pistols C. 5 sets of 6 (3/3) unbroken Pistols D. 6 sets of 4 (2/2) unbroken Pistols Rest as needed between sets 2. Conditioning 2RFT: 15 calorie

Sunday, February 19th 2017 Closed – Rest Day