Stregnth:
Work to a heavy power snatch
work to a heavy weighted pull-up

WOD:
16.3
As many rounds as possible in 7 minutes of:

10 Power snatches (75 lb./55 lb.)
3 Bar muscle-ups or 5 pull-ups

Post loads and completed rounds to comments.

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LEANFIT:
4 rounds for time of:

500m Row
15 Burpee pull-ups
400m Run

Post time to comments.

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DE:

10 rounds for time of:

10 Burpee pull-ups
400m Run

Post time to comments.

Media:
Monday WOD, March 14, 2016