WOD Friday December 1st

FYI: The Gym is open from 9-12 on Saturday! 

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: 10 Air Squats, 10 Push ups, 10 Sit ups

1. Every minute on the minute for 16 minutes: (8 sets of each)

1st minute: 1 Thruster (increase to a heavy single)

2nd minute: 2 Bench Press (sets across at a moderately heavy weight)

2. As many Rounds a possible in 12 minutes:

2 Muscle ups

4 Deadlifts

8 Burpees over the bar

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s