WOD 03/13/16

8 Minutes of Mobility (Click links for details)

A- WU- 90 Seconds @ 70-90% RPE Row/Bike Run +
NFT- 5 Each:
Deadlift (45/35/15/PVC-Bar touches shoes)
Snatch Deadlift
BTN Snatch Press
OHS
Snatch Balance (feet in squat stance/feet don’t move/drop snatch)
Snatch High Pull
Muscle Snatch
Power Snatch (Position 3, mid-shin)  +
15 Tuck Up
15 Superman
5 hollow arch swing
3 C2B +
@ pace you will use during 16.3=1-
3 RNFT of:
3 Power Snatch (75/55)
1 Bar Muscle Up; 45 Seconds rest   -9 Minute Cap

B- Reebok CrossFit Open Sectionals WOD 16.3=
7 Minute AMRAP of:
10 Power Snatches (75/55#)
3 Bar Muscle Ups

Notes: At the end of each round, time should be marked/In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher/All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up/Score= Total Rounds + Reps + (Tie break time)