WOD Wednesday March 9th

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 8 Back extensions , 8 Empty bar jerks,  8 Back extensions, 8 Empty Bar Jerks

  1. Every minute on the minute for 10 minutes:

2 Push Press + 1 Jerk @ 80-85 % your max push press

2. For Time:

800 Meter Run

80 Kettlebell Swings

400 Meter Run

40 Kettlebell Sumo Deadlift High Pulls

200 Meter Run

20 Kettlebell Taters

11

 

 

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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