Friday, March 11

Here we go again! 16.3! Before we get to the workout standards, let's talk about bar muscle ups. This is a difficult movement and a movement that many people haven't gotten yet. We really want you to approach this workout with a positive attitude whether you can do the bar MU or not. We know this competition is a test of where we are in our fitness at this moment in time. So yeah, maybe you can't do one of these movements, but that's just a snapshot of this point in your journey. If you continue to train and practice these skills, you WILL get it at some point.

We will have coaches available all day if you want to work on the skill. If you are close, a little technique work may be all you need. If you're not close, that's ok too. Remember, there is no shame in scaling these workouts!

Let's hit this workout hard whether you are going RX'd or scaled and let's have some fun with it. And when we look back on it a few months and years from now, we can laugh at how easy it will seem.

Now, on to the workout!

Friday Night Lights starts at 5 pm and everyone is welcome. You do not have to be registered for the Open to workout at night, but everything will be run competition style in heats. The last class of the day is at noon and then we will have open gym from 3-5.

Workout for Friday, March 11 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.