Next Partner WOD this Saturday @ 12:30 pm. Join the event on Facebook!
Warm up # 18
1. Back squat: 3,3,3,3,3
2. As Many rounds as possible in 12 minutes of:
12 Box jumps @ 24″
8 Ground to over head with a single dumbell @ 1/2 body weight (4 each side)
4 Muscle ups
CrossFit Havoc 
1. Squats: 180,180,180,180,190kg
2. Metcon: 4 rounds + 8 snatches @ 100 lb dumbell, Bar muscle ups (first time doing bar muscle ups in a workout)
3. Power Snatch singles emotm : 90 x 8, 92kg x 2
6 AM Ran 7 miles in 52:38
12 PM
1. Back Squat
135X10, 225X8, 275X3, 295X3, 315X3 (old 1Rep PR), 335X3 (Rep 2 and 3 were not pretty), 335X2 (Rep 2 was not pretty)
2.3 Round
100lb dumbell
banded muscle ups.