Joe and I decided last night that since the majority of our athletes come in at the 5pm class, that the 6pm class would now become an elements class. What does this mean? This means that the 6pm class will be devoted to more skill work and helping those that need it. There will still be a WOD held but less emphasis will be put on time and more emphasis will be put on the actual movements. Lets take Fran for example (21-15-9 Thrusters/Pullups), we still have athletes that aren't effecient at kipping pullups or still have trouble with good squatting technique. In this instance, we'll give you the opportunity to work on kipping pullups and address what's keeping your squat from being where it needs to be and in the end we'll still do Fran but you do it at your pace and get it done by practicing what we went over during skill work. Never think you aren't in need of skill work.

Some things we need to improve on:
Double Unders
Kipping Pullups
Squatting Technique (this transfers to everything we do ex: wall ball, thrusters, etc.)
Back Extensions
Pushups
Overhead Squats

WOD
Weighted Pullups 1-1-1-1-1-1-1-1-1-1 reps

if you can not do a pullup then;

Push Press 5-5-5-5-5 reps
followed by working on strict pullups if you have kipping pullups down or working on kipping pullups if you don't have them down.