WOD | March 11, 2016

WOD:

  OPEN 16.3

  AMRAP 7:

    10 x Power Snatches

    3 x Bar Muscle-ups 

EXTRA WORK:

  Weightlifting:

    Snatch Push Press + OHS

      5 x 3 + 1

      *Build to Heavy

  Gymnastics:

    Eccentric Pull Up

      5 x 3 (3-5 sec descent)

  Conditioning:

    OFF

BOX INFO: 

   "Why don't you have a Muscle-Up?" Blog available NOW- READ UP!

    Open WOD 16.4 Announcement Thursday

    MU Seminar Series - March: 16/19  April: 27/30  May: 18/21