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
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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 😦