Monday 8/17

Finish warm-up with

1) 3 rounds
25% of MU + 33% of Dips + 25% of MU
rest 90 seconds

2) Work-up to a heavy 2 rep thruster from the ground
-back off 10-20% and hit a ME set at that weight rest 90 seconds
drop another 10-15% and hit another ME set

3) 1000m Run AFAP

4) CrossFit.com 8/4/15
Burpee + Back Squat Ladder (185/125)
rest 3 minutes
Burpee + Shoulder press ladder (115/75)
rest 3 minutes
Burpee + Deadlift Ladder (245/165)

1 burpee + 1 BS min 1, 2 reps of both min 2 etc. until you fail. rest 3 minutes and do the same for the next two.