The fiery start of Sunday's WOD that lead to a magnificent, crawling end!


Be sure to do your ten minutes of pre-class dynamic flexibility work. 1.Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts.


If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min) 2. Technique review: the overhead squat. Should you OS? Take the hands overhead wall squat test. 3 positions of the overhead squat (5 min). 3. Five minutes deliberate practice of the 7 positions of the muscle snatch and 8 positions of the power snatch. (5 min) 4. “Coming Open” AMRAP 20:

  • 60 Bar-facing burpees
  • 20 Overhead squats
  • 10 Muscle-ups

LIII: OS @ 120/83lbs LII: OS @ 95/65lbs. If you can’t do muscle-ups do 30 pull-ups. LI: four rounds not for time of 10 burpees, 10 OS or FS, 10 ring rows 5. Cash-out: 3 rounds not for time of:

  • 6/side of SLRDL (Heavy)
  • 6/side of powell raise @3010 (try to slightly increase weight from last week if possible).



Have fun!