WOD Wednesday May 11th

This Thursday at 7 p.m. FIRST NUTRITION MEETING! Learn how to get the results you want by putting the right foods in your body! $5.00 per person. 

Lots of Events coming up!

Warm up: 20 Burpees, 10 Back extensions, 10 Empty bar thrusters

  1. Every 2 minutes for 12 minutes:

Power Clean + Hang Cluster (try to hold on to the bar)

2. In 8 Minutes Complete: 100 Power Wall balls

with remainder time do as many Hang Power Cleans as possible

Then: In 6 minutes: Complete 50 Box Jumps

with remainder time do as many Shoulder to Overhead as possible

Then: In 4 minutes: Complete 50 Glute Ham Sit Ups

with remainder time do as many Deadlifts as possible

*Weight stays the same for Hang Power Cleans, S-T-O and Deadlifts

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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