What an amazing energy in there tonight.  Huge efforts across the board in all classes.  Also some great speed under the bar with the complex.  We have had a great new influx of new athletes this month, if you see someone you don’t know please go up and introduce yourself and welcome them.  Open WOD #2 coming at you tomorrow, this is one of the better tests of strength and motor capacity.  If you do not follow the Rx increase on the bar please pick your own increases you can hold true too.  By the second round of snatches it should start getting difficult.  the 3rd found should be tough.  If you get to the 4th I will give you a long, non creepy, extended hug.  Have fun!

A) 3 Min Assault/Row

Every :20 for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

1 Min Jog

B) 6 Min EMOM

1st-40 Sec Right Side Plank (weight if needed)

2nd-40 Sec Left Side Plank (weight if needed)

3rd-40 Sec Plank

C) 6 Min Handstand Walk Technique

D) “12.2/13.1”

17 Min

40 Burpee’s to 6″ (to new standard)

30 Snatch 75/45

(Fitness 40 Alt Dumbell Snatch 30/15)

30 Burpee’s

30 Snatch 135/75

(Fitness 40 Alt Dumbell Snatch 45/30)

20 Burpee’s

30 Snatch 165/100

(Fitness 40 Alt Dumbell Snatch 55/35)

10 Burpee’s

Max Snatch 210/120


Fitness and Barbell Choose the weight increases that suit your needs, wither one should be a great workout.  If fitness gets to the last snatch’s do not do more then 2 min at that level, cut off WOD early and write time on board.