A little bit of gymnastic skills work to start: forward rolls into two-footed standing. And then forward rolls into pistols (on both legs). Hilarity ensued (after the dizziness subsided).
Strength work was 5-5-5+ weighted dips.
The WOD was actually the very first one that we ran when we opened the new gym in April:
70 Push jerks for time (60kg/40kg)
1x squat clean & 1x front squat each time the bar is dropped before the next push jerks can be completed.
The fastest time back in April was around 15mins for this, so when I set 13:28 last night I was feeling pretty good about myself. And then EVERYONE beat me this morning…
Harriet (35kg) 11:04
Neil (RX) 11:41
Alex (RX) 11:50 (a 5 minute improvement on April!)
Veronika (23kg) 12:46
Ben (RX) 47 reps in 20:00