The CrossFit Open is upon us!  Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open.  Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be chomping at the bit when its time to go.
One more tip:::: TAKE CARE OF YOUR HANDS.....EVERY SINGLE DAY!!!!!!!!!!!!!

WARM-UP:  5:00 AMRAP:
          5 DB Press
          10 Ring/Bar Rows
          15 Walking Lunges
STRENGTH: 12 Rounds: :10on/:20off:
          1.) HSPU (handstand push ups)
          2.) Strict Pull ups
WOD:  FOR TIME:
      10-8-6-4-2:
      Burpees
      C2B
      Box Jumps
      T2B
Dale Smith: are you proud of how early I posted today? ;)