Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
(For people not participating in the open)
PR your 1 mile run
Conditioning–
Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.