Today and every Wednesday at 5 o’clock : nutrition seminar with Jen. She will go over nutrition and supplementation to help you reach whatever goals you have.
This Saturday is the next Partner WOD! Join the event on Facebook!
Warm up : 20 meter bear crawl / 20 meter crab walk x 2 rounds
1. Weighted dip: 5,5,5,5,5
2. For time: 95 lb thruster x 100 reps
5 Pullup penalty for every time you put the bar down.
CrossFit Havoc 
1. Bench 4,4,4,4,4,4 @ 250 lbs
2. Dips: 2.5, 3, 3.5, 4, 4.5 pood x 3
3. Power cleans: up to 125 then 115 x 2, 2, 2
4. Met-con: did 5 bar muscle ups instead of pullups (25 total muscle ups) – 12:19
1. 1 Pood x5, 1.5 Pood x5, 1.5 Pood x5, 2 Pood x3+1 Fail, 2 Pood x3+1 Fail
2. 13:05