Nutrition w/ Jen @ 5pm
YOGA is Free today @ 7pm
Warm up # 2
For time:
15 Muscle ups
100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps.
15 Thrusters @ 155 lbs
100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps.
15 Handstand pushups
100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps.
15 Front squats @ 155 lbs
100 feet of long jumps. Choose a distance and stick with it. 4 foot x 25 reps, 5 foot x 20 reps, 6 foot x 17 reps, 7 foot x 14 reps.
CrossFit Havoc 
1. Clean and jerk off the blocks: 110 x 1 x 10
2. Back squat: 405 x 2 x 4
3. WOD: 12:25 @ 6 feet
13;50 with banded muscle ups and hand stand push ups.