Read this today and had to share it!! 

"We welcome anyone and everyone! You do not have to be in shape or fit to belong to our Tribe. You do not need A plastic membership card to get through the door. You are not just another face. You are not what you can do or what you can’t do.You are not the word Can’t. You are not the person who cut you off in traffic earlier today. You are not the argument you just had before you came. You are not… your Fran time. You are an athlete. You do belong. You are stronger than you know and will do things you never dreamed of doing! You are the fire inside! You are the desire to get better! You are the best you can be today, but not as good as you will be tomorrow! You are your effort! You are your heart! You are your best friend’s best friend! You are someone’s inspiration! You are the reason someone didn’t give up! You are special! You are Spartan’s! You are Family!!" - Spartan CrossFit

WOD
"Megan"
21-15-9
Double unders 
Burpees 
KB swings 

Spend time working on the bar.  Getting really good at Knees to elbows and toes to bar improves your kipping pull ups!