Monday – 020617

Like father in law, like son in law. Rick and Jason getting after some heavy deadlifts in the morning.

Warm-up
3 rounds NOT for time:
30 second run in jump rope
15 protract/retract push-ups
30 second ring support (turn rings out as far as possible)
6 goblet mobility squats (extend the weight out in front of you to maximize vertical torso, hold 3-5 seconds in bottom)

Workout of the Day
Courtesy of CrossFit Linchpin, for time:
800 meter run
30 pull-ups
60 air squats
30 clean and jerks (135/93)
60 air squats
30 pull-ups
800 meter run

This workout is capped at 25 minutes unless you are on the last run.

Post your scores to the Whiteboard.

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