WOD Thursday March 27th

Warm up # 4

1. Every 2 minutes for 14 minutes:

Press x 2 Push press x 4 Jerk x 6

2. For time:

40 Kettlebell swings @ 2 pood / 1.25 pood

400 Meter run

40 Kettlebell swings @ 2 pood / 1.25 pood

https://www.youtube.com/watch?v=mmlGz5J_O4A

https://www.youtube.com/watch?v=bS89_wepgBM

This man is the reason I opened a CrossFit gym 5 years ago. His message has been lost along the way since the rise in popularity of Crossfit and the increase in the # of affiliates, alot of people think Dave Castro and Rich Froning are the faces of CrossFit but this is the man who started it all. I have always done my best to try and follow his simple approach to business. Please watch these videos.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

One thought on “WOD Thursday March 27th

  1. 1. 18 minutes:
    minute 1 front squat x 2 – 315, 315, 315, 315, 325, 325
    minute 2 power clean + 1 press, 1 push press, 1 jerk 175,175,175,175,185,185
    minute 3 legless rope climb

    2. 100 double unders
    205 sq clean and jerk x 5
    75 double unders
    185 sq clean and jerk x 5
    50 double unders
    165 sq clean and jerk x 5
    9:11

    3. 40 swings
    400 m
    40 swings
    4;24

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