WOD Friday October 23rd

FYI: The gym will be closed this Saturday! Come join us at the Barbells for Boobs Fundraiser at CrossFit Lakewood Ranch! Even if you don’t want to to the workout you can just come hang out! Meet everyone there at 9 a.m.

October 31st Havoc Partner WOD @ 11 AM!

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Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both!

Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold

  1. Split Jerk: 3, 3, 3, 3, 3 @ 75-80%

2. Split Jerks: 1 set of max reps at 50% of your current 1 rep max

3. 3 Rounds for time:

3 Wall climbs or 30′ Handstand Walk

6 Lunges per leg w/ challenging weight (front or back rack)

9 Broad jumps 4’/ 6′

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