“Never mistake motion for action” – Ernest Hemmingway

Workout of the Day
Strength
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Rest 90 seconds

Conditioning
Climb the ladder, For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps

Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Competition Prep (temporarily replacing Barbell Club, supplement CrossFit class)

A. Barbell Clean cycling – focus on technically sound, yet efficient, sets of 8 at Havoc competition weights
RX: 135/95
Scaled: 95/65

B. “Flight Simulator”
For time, of these sets of Double unders: 5-10-15-20-25-30-35-40-45-50… and back down to 5.
*must stop and restart after each set. 12:00 time cap

C. Tabata Row for Meters – scoring low round