@ 5pm-6pm Jen will be available to talk about Nutrition, Paleo and the 24 Day Challenge.
Warm up # 7
1. Tabata intervals for: Double leg mountain climbers
2. For 10 minutes:
Do 1 strict press with 3/4 body weight …or whatever makes sense.
1 Strict pullup
2 Strict presses @ 3/4 body weight
2 Strict pullups
3 Strict presses @ 3/4 body weight
3 Strict pullups
4 and 4
5 and 5
and so on.
CrossFit Havoc 
1. DLMC – 14 reps – miserable
2. WOD – 8 rounds + 7 presses @ 150 lbs
3. emotm x 5 min – 100kg power clean doubles from blocks / emotm x 5 min – 110kg power clean doubles from blocks
4. Back squat: doubles – 415, 415, 415, 425, 425