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This one hurt. In more ways than one. And it looked so benign on the board....

20:00 AMRAP
10 Burpee pull-overs (*sub)
30 Squats
1:00 Handstand hold

Eric- Rx  3 + 15
Joan- 3*
Paul- Rx  3 + 1
Carrie- 3 + 10*
Dustin- 2 + :10*
Todd McK- 3 + 30*
Paige- 3*
Tammy- 3*
Russell- 3*
JJ- 3*
Teresa- 3 + 7*
Jeremy- 2 + 40*
Holley- 1 + :40*
Megan- Rx  2 + 2
Sharon- 2 +30*
Juan- 3 + 10*
Caitlin- Rx  3 + :30
T- Rx  2 + 8

Great job everybody! This was a pretty high skill workout, both the Burpee pull-overs, or Skin the cat on the bar, and the Handstand holds require huge levels of the two things we hear about most: positioning, and stability. These can be wrapped into a nice package called organization- NOT what happens to a guy when he flips over the bar backward organization, but the kind of organization that keeps us dialed in AND locked on, or in total control of our body.

This is easier said than done, and can only improve with consistency in training. Stay neat and clean, when you are fresh, and when you are MOST fatigued. Don't succumb to bad form, ever. This is the path to success, don't sell yourself short, and ALWAYS respect the movement.

There were two subs for the Burpee pull-over: One was a Burpee pull-up with a rollback, the other a Burpee skin the cat on the rings. There was no sub for the Handstand hold- good job going upside down everybody. If you are still uncomfortable while inverted, practice more. Embrace the suck. Inversion is actually one of the more manageable things we do at CFSF.

Russell, Joan, and Paige

Friday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for skills, mobility, or a missed wod. Take care of your business.

Things look funny upside down....

Thanks for another great day at CFSF. Saturday is next. Be ready!

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CFSF