Strength
Front Squat – 4×8 @ 70-80%
—start at 70%. Last set should be around 80%.
Conditioning
Make-up/Skill Day!
Announcement
Open WOD 16.3 has been announced!
7 Min AMRAP
10 Snatches 75/55/35#
3 Bar Muscle-ups
—In order to go Rx’d on this workout, you must be able to do bar mu. If you are close to getting one, you can try the workout Rx’d, but it will only count if you can get a bar mu. Jumping C2B pull-ups is the scaling option for this workout. First heat goes off at 9am. We will run heats every 15 minutes until 11am. Please email me what time you’d like to go. 3.2.1…Rage!