WOD Thursday December 7th

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: 45 sec Bottom of Squat hold, 5 Jumping Pull ups

1. Every 30 seconds for 5 minutes:

1 Hang Clean (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 Clean (Increase each set to a Heavy Clean)

2. 6 Rounds NOT for Time:

4 per arm Step up Press w/ Kettlebell or Dumbbell

4 Floor Wipers w/ Barbell (3 Count = 1 Floor Wiper)

100 FT Sled Drag

 

 

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