Tuesday: 2-13-18
Warm up: row 500m
Lunge stretch
30 hollow rocks
30 Superman’s
Skill: Chest to Bar
2 rounds
1 min static pull up hold – chin over bar
2 min HS Hold
Then…
Every 30 Sec for 5 min
4 C2B
Workout: AMRAP 5 min
3 Deadlifts @185
7 HSPUs
Thursday: 2-15-18
Warm Up: 2 rounds
10 Ring Rows
5 Ring Dips
Rig Banded and PVC stretches
Skill: Ring MU’s
Drills
EMOM 10 min
2-3 Ring Transitions
Workout:
15-12-9
Snatches @93#
Strict Pull Ups
CrossFit Havoc 