WOD Thursday November 30th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. 

The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict Toes to bar

1. Every 30 seconds for 5 minutes (10 total reps):

1 Hang Snatch (Treat this as a warm up, not too heavy, focus on pulling elbows high and speed under the bar)

1 minute of rest to add weight

Then, Every minute on the minute for 10 minutes:

1 Snatch (Increase each set to a Heavy Snatch)

2. 6 Rounds NOT for Time:

8 Glute Ham sit ups (add weight if you like)

4 Handstand Push ups (challenge yourself) OR 40FT Handstand Walk

2 Turkish Get Ups (1 per arm- Increase weight as you go)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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