WOD Friday September 13th


Warm up: 2 Rounds of: 10 Banded good mornings / 10 Pendlay rows

1 . Every 90 seconds for 6 sets each:

1st movement: 5 Deadlifts

2nd movement: 5 Seated box jumps

3rd movement: 15 Burpees or 15 calories on a thing

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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