Warm up #
1. Weighted dips: 5,5,5,5,5
2. For time:
Row 1000 meters
30 Handstand pushups
Run 1000 meters
WOD Wednesday November 9th
Warm up #
1. Weighted dips: 5,5,5,5,5
2. For time:
Row 1000 meters
30 Handstand pushups
Run 1000 meters
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
Duh! Shane Hammond as an interesting side note he used to coach oly classes at cfokc. Big dude
Back squat: 2 second pause at bottom. No belt.
150kg x 3,160 x 3 x 2 sets,165 x 3 x 2 sets, 170 3 x 2 sets
Somebody knows this.
I don’tk now this one 😦