CrossFit open announced Thurs and we will be programming WOD for Friday. If you have not signed up yet jump on it Those lungs got squeezed today! Great work on the cleans all around, and no where to hide in that one. Push through those last DU’s tomorrow. Great test to get DU’s in a fatigued state.

A) 3 Min Row/Assault then every :20 sec for 3 min Wallfacing Handstand Hold/Alt Step ups to 20’/Overhead Walking Lunge then 1 min jog

B) Every 1:30 x 10 Sets

1 Overhead Squat


1st-10 Single Arm Overhead Walking Lunge (Dumbell)

2nd-25 Sec Barbell Good Morning

3rd-30 sec Assault

C) “The Sling Shot”

1:30 AMRAP Double Under’s directly into


14 Alt DB Power Snatch 50/35

10 Toes 2 Bar

6 Alt Barbell Lunge 117/75 directly into

1:30 AMRAP Double Under’s

Post DU’s separately and AMRAP Score