WOD Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps

  1. Every 5 minutes for 5 sets:

5 Deadlifts

15 Calorie row

3 Deadlifts

15 Calorie row

1 Deadlift

* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.

2. For time:

40 Strict pullups

*begin every minute with 10 air squats

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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