WOD Monday, November 22, 2010

Warmup #19

1. Front Squat 5, 5, 3, 3, 10

2. For time:

1.5-pood KB swings x10

Run 100 meters

1.5-pood KB swings x20

Run 200 meters

1.5-pood KB swings x30

Run 300 meters

1.5-pood KB swings x40

Run 400 meters

1.5-pood KB swings x30

Run 300 meters

1.5-pood KB swings x20

Run 200 meters

1.5-pood KB swings x10

Run 100 meters

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida View more posts

krys says:

November 23, 2010 at 4:33 am

185/205/225/235/185
rx’d 17:48
Johnny Gonzo says:

November 22, 2010 at 3:41 pm

Jim, Thanks for inviting me into Family Havoc. I am really excited get it done today and show these guys here how Team Havoc gets down!!

Johnny Gonzo