Speedy at the top of her first bar muscle-up!

 

Conditioning:

Option 1:

2016 CrossFit Games Open WOD 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 Power Snatches*

3 Bar Muscle-ups**

 

*Weights:

Rx: (75/55)

55+ and Teen 14-15 Rx: (65/45)

Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)

 

**Muscle-up Variation:

55+ Rx does 5 Chest-2-Bar Pull-ups

All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups

 

A thorough WOD description and standards can be found here.

 

Option 2:

3-person Team WOD

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Tuesday, 31 March 2015

 

Mobility:

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Banded Overhead Distraction – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 37

 

 

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