WOD Friday November 4th

Warm up: 15 Bench dips / 15 bench sit ups / 15 Hand planted bench jumps

  1. Bench press: 6 x 3 ascending start at 80%

2. As many rounds as possible in 5 minutes of:


1 Wollymocker is:

4 Pushups

4 Double leg mountain climbers

4 Air squats

In order for a set to count, your knees can not touch the ground at all during the movements or the transitions between them. The only rest positions allowed are with hands and feet only, or feet only on the ground. Your torso should only touch when you make contact on the pushup. Resting on your belly or knees between reps terminates the set. You get no partial credit for partial sets.

Rest 1 minute

As many reps as possible in 5 minutes of:

Kettelbell snatches 1.5 / 1 pood



Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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