Happy B Day to Scotty P!  Scotty was with us in the early days then left us for San Francisco.  After about 3 years Scotty is back in Petaluma where he belongs!  This guy is a gifted athlete.  Scott was a college soccer player and that background translated perfectly into our sport.  Pin point movements, strength, and one hell of a motor make up this guys WOD’s.  It was great to see Scott in the open this year, and great to see him continue to come in week after week to crush workouts.  happy B Day Scott!  The Gymnastic skill WOD is back with Ally D.  Come down next thurs the 24th to brush up on your gymnastics skills with ally at 7pm.  Ladies night is on for this thursday at 7pm.  Ladies night is free if you bring someone down.  See you guys tomorrow.

A) 3 min Row/Assault

Every :20 sec for 3 min

Supinated Bar Hang

Light Overhead Walking Lunge

Bear Crawl

1 Min Jog

B) 7 Min Handstand Walk Technique

C) 3 Rounds

1 min Deadbugs

1 Min Rest

D) “The Double Down”

17 Min AMRAP

10/8 Cal Row

10 Kettle Swings 53/35

9/6 Cal Assault

10 Wallball’s 20/14

****After complete each round double the rep total for the next round so next round would be

20/16

20

18/12

20

then

30/24

30

27/18

30

ect

Score is rounds completed +extra reps