CrossFit Games Open WOD 3
AMRAP 5 Minutes
Ground to Over Head, passing through a full squat. 110lbs for the ladies 165lbs for the fellas
Rest 5-10 minutes then:
Strict Pull Ups-Palms Facing Away 5-5-5 weighted of as little assistance as possible
Then make sure that you lay on a lacrosse ball for 5-10 minutes playing seek and destroy with all the knots and painful spots you can find on your person.
Olympic Lifting Club Practice And WOD @ 5:30