Here's a shout-out to all our Lady Athletes! Whether you're a seasoned firebreather or a newly-graduated Onramper, we are proud of you and the work that you are doing to make yourselves, your families and our box better. You often work harder, with more discipline and greater humility than the men do (suck it up guys, you know I'm right:) and it's an inspiration to us all. As coaches, we love it when you hold nothing back. Thanks for being a part of our CrossFit family!

Skill: 10 minutes to get Max Unbroken Double Unders (get on the leaderboard)

WOD: "JayBird" (This is from the CrossFit Football section of the WOD journals...conveniently sold right in the lobby of the Lifetime Health and Fitness Pro Shop. Get yours today!:)

5 Rounds for Time: (12 Minute tap out, so scale accordingly)

3 Power Snatches (175/115)

5 Handstand Push ups

7 Box Jumps (30/24)

REC: Knee Squats and GHD Ham Raises - 3 sets of 8 reps each

(If you cannot do a Ham Raise, do double the number of Hip Extensions.)