Impromptu gymnastics skill review and practice session with Ally D this thurs the 8th.  We will be doing 2 sessions this month in preparation for the CRossFit Open.  Get in to review movements such as T2B, Pull-ups, MU, and Handstand Push-ups.  Get in and get better!  Holy shit what a day.  One of the busiest days we have had in a while, that white board was filled to the last inch.  Insane effort on that WOD, which was a burner.  Also some huge squat doubles.  I will be setting up our team for the open tis week and I will let you all know when it is running so you guys can add on to the team.  See you guys tomorrow for a fast ands furious open WOD.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

B) Every 1:30 x 10 sets

Push Jerk+Split Jerk


14 Min EMOM

1st-4 Standing Kettlebell Press(right)+4 Standing Kettlebell Press(left)

2nd-40 Sec Assault @80% check RPM stay consistant

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55 (please don’t drop 10’s from overhead)

(16 Dumbell Power Snatch for fitness option)