Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: the internet part 2). But just so you know, we are doing rope climbs tomorrow as it says below. If you are planning on wearing you Nike frees, or any other foam bottom running shoes be prepared to ruin them. Please bring long socks and shoes that have a rubber bottom, you will be very thankful when your shoes and shins are in one piece at the end of the day.
Warm up # 2
1. Strict press: 5 sets of 6 or more reps @ 80%
2. For time:
10 Rope climbs
20 Kettelbell snatches @ 1.5 pood
30 Box jumps @ 24″
40 Sumo deadlift high-pulls @ 1.5 pood
50 Burpees
CrossFit Havoc 
1. press 80% 5 x 5 @ 180
2. 14:15 used 2 pood bell