Today was without doubt highlighted by the strong crew of women we have in this box.  What insane performances.  Janelle setting the tone at the 9:30am with 24 snatches at 100#.  Then Ally and Rosa coming in tonight to both get through all 30 reps at 100#, and Rosa getting one burpee done after those 30 snatches.  Finally Laura C who came to us not being able to snatch 100# just over two years ago and tonight getting 22 snatch’s at 100#!  A bunch of other great performances but definitely a night filled with strong ladies!  A little over a week to sign up for the open, get on it people!  We are right around 20 athletes and counting.  Lets push it to 40 this year!  Feel free to partner up and make a Pod of equipment you can share so you don’t have long transition times.   We are going to fatigue the shoulder before going into the HSPU in the EMOM, so if you fail on reps go to a Handstand hold instead)

A) 3 Min Row Assault

Every :20 for 3 min

Light Alt Dumbell Snatch 20/10

Bear Crawl

Goblet Squats

 1 Min Jog

B) 10 Min EMOM

1st-6 Tempo Half Kneeing Kettlebell press (3 each arm 3 sec a rep)

2nd- 6-12 Handstand Push-ups (no more then 30 sec work) (scale to handstand hold)

C) “I got 5 on it”

20 Min AMRAP

5/4 Assault Cals

5 Kettlebell Swings

5 Dumbell Front Squats 45/30

5 Chest 2 Bar Pull-ups (scale to kip or ring row)

5/4 Row Cals

*******After completing each round add 5 cals/reps to the next round for each movment.  Ladies add 4 cals to assault/row and 5 to movements.  so it will look like this

5….10…..15…..20…..25 for Men Row/Assault and movements also Women movements

Ladies Assault/row will be


Score will be round completed and extra reps.  So if you completed the round of 15’s and got 18 reps into your front squats your score will be