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WOD - Friday, 1/12/2018

17.2 Retest

WU:
3 RFQ
10 DB Lunges (Open standards, light)
8 T2B
6 DB Power cleans (light)

A. Gymnastics Skill (8:00)
RX athletes;
Accumulate up to 20 Bar muscle ups. Focus on keeping the movement smooth and consistent. Leave some in the tank for the conditioner.

Scaled:
Work on strict pull ups and/or false-grip ring rows (FGRR) and Ring dips.
3 RFQ
10 Strict pull ups/chin ups/FGRR
10 Hips to bar
10 Ring dips.

B. Conditioning
CrossFit Games Open Workout 17.2

AMRAP 12

2 rounds of:

20 Alternating Lunges (Actual workout was: 50ft Dumbbell Weighted Walking Lunge)
16 Toes to Bars
8 Dumbbell Power Cleans
Then, 2 rounds of:

20 Alternating Lunges (50ft Dumbbell Weighted Walking Lunge)
16 Muscle-ups
8 Dumbbell Power Cleans


Etc., alternating between Toes to Bar and bar Muscle-ups every 2 rounds.

Weight: M=50lb Dumbbells, F=35lbs Dumbbells

Scaled

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Hanging Knee Raises
8 Dumbbell Power Cleans
Then, 2 rounds of:

50ft Dumbbell Weighted Walking Lunge
16 Chin Over Bar Pull-ups
8 Dumbbell Power Cleans


Etc., alternating between Hanging Knee Raises and Chin Over Bat Pull-ups every 2 rounds.

Weight: M=35lb Dumbbells, F=20lbs Dumbbells

Compare your score to the score to last year's 17.2.

Extra Credit: Row

3-5 x 500m at 80-85% of PR pace.
 

When you see an old Open workout and you know how gross it is and you know you have to beat your old score..

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