WOD Friday July 31st

Warm up of your choice

1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100%

2. Tabata intervals for these 3 movements:

Pullups

Air squats

Ball slams 20/14 or Keg burpees if you got it in you.

Old school

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

One thought on “WOD Friday July 31st

  1. 1. Power clean 130,130 (squat), 130 ,130(squat)
    2. From the floor:
    265 jerk x 1
    255 jerk x 2
    245 jerk x 3
    235 jerk x 4
    225 jerk x 5
    235 jerk x 4
    245 jerk x 3
    255 jerk x 2
    265 jerk x 1
    all unbroken except last set of 255
    Took about 6 minutes
    3. Tabata
    Pullups:12 ,10.10.8.8.8.8.8
    Air squats: 20’s
    keg burpees: 5’s

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