WOD Wednesday March 30th

Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! 

Warm up: 500 meter row, 10 Pendlay Rows, 10 Glute Ham Raise

  1. Every minute on the minute for 6 minutes 1 Deadlift @ 85-95%

2. For Time: Accumulate all of the below items in the quickest time possible, including any penalty’s.

Accumulate 3 minutes of Butt Plank (Med ball under butt, if you touch the ball do an 8 wall ball penalty)

Then

Accumulate 3 minutes of Ab plank (Can do on elbows or hands- body in flat plank position, if you drop to the floor do an 8 wall ball penalty)

Then

Accumulate 2 minutes of pull up bar hang (Only over/over grip is allowed- no mixed grip, If you come down do an 8 wall ball penalty)

Then

Accumulate 2 minutes of wall sit (Butt and back against the wall and legs in a 90 degree angle, if you drop out of this position do an 8 wall ball penalty)

 

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