8 V outs
8 ring straight-arm press outs
8 deficit push-ups

Overhead squat 10-5-3-1-1-1-3-5-10 

Back squat 4 @ 65%, 4 @ 70%
4-4-4 @ 75%

Run 800 meters
Rest
Run 400 meters
Rest
Run 400 meters
Rest
Run 200 meters
Rest
Run 200 meters
Rest
Run 200 meters
Rest
Run 200 meters

Rest Day

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Watch "Patti: A Journey Toward Wellness" from CrossFit.com

Kettlebell drills

3 rounds, each for time: 
2 legless rope climbs
1 shuttle run
Max kettlebell swings (2/1.5 pood)

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Monday is the last day to order this round of Ice Age Meals! Order by 12 p.m. on Feb. 8. Meals will be delivered to the gym Feb. 9. 

7-minute ladder: 
Pistols with roll
One-arm push-ups

Start with 1 rep and increase reps to get as far as you can in 7 minutes. Rest 2 minutes, and then reverse the ladder for time. 

Open Workout 15.3
14-minute AMRAP: 
7 muscle-ups
50 wall-ball shots
100 double-unders

Front squat 5 @ 70%, 5 @ 75%
5-5-5 @ 85%

Stone Obstacle Course

Reminder: Friday night gymnastics class is back! Every Friday night at 6 p.m., Laurie will coach a gymnastics class with a skill theme and accompanying practice. 

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Rest Day

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Don't forget to order your Ice Age Meals! The last day to order this month is Monday, Feb. 8 by noon. 

Practice plyo push-ups for 10 minutes

10 rounds, each for time:
Row 250 meters
Rest 1 minute

Practice cartwheels for 10 minutes

21-15-9 reps: 
Back squats (225/155 lb.)
Burpees

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Back squat 3 @ 60%, 3 @ 65%
3-3-3-3-3-3 @ 70%

3 rounds for time: 
400-meter run
10 deadlifts (165/115 lb.)
10 hang power cleans
10 shoulders-to-overheads