FRIDAY

The Open 16.3 has been announced! Come in and get judged! Due to the fact that we just did power snatches, I’m also posting an alternate wod if you’re not competing in the Open.

STRENGTH:

Deadlift

5 x 3

WORKOUT 16.3

amrap 7 min:

10 power snatches 75#/55#

3 muscle ups

RX will be doing bar muscle ups. Scaled will be doing 5 jumping Chest to bar pull ups. 

ALTERNATE WOD:

“Helen”

3 rd:

400 meter run

21 kb swings 53#/35#

12 pull ups

*** All of the markings have been made for running