Another Open WOD is done and again I am blown away at everyone's efforts.  I know a few of you were a little disheartened by the announcement and the workout starting with muscle ups but I was so happy to see you all embrace it and give it your all.  CrossFit is an evolving program something like the muscle up has become such a common movement because people are just getting too dang fit, and that is not such a bad thing!   I hope you have all collected a list of things that you would like to see improved by next year and are eager to get after them starting now! 

I must say that I am a little disappointed in everyone's efforts to submit a playlist! Just write some of your favourite workout jams down and enter the draw- you could win a FREE months membership!! Don't be shy we would love to see what everyone likes to listen to.  

Prep
5 min your choice aerobic 
5 min AMRAP 
10 Hollow rock 
10 scap pull ups 
10 burpee broad jump 

Strength 
15 Pistols per side x 4 30 sec rest between sides 

Wegihted strict pull ups 
3-3-3-3-3 

Conditioning 
10 min AMRAP
15 Goblet squats 
10 Box jumps 
5 CTB or Pull ups 

Recovery 
Easy 400m walk 
25 single leg RDL per side 
3 position lower body band stretch