WOD Thursday January 30th

Warm up: 15 Plank up downs / 15 ring rows

  1. Every minute on the minute for 24 minutes:

Minute 1: Bench press x 5

Minute 2: Pendlay Row x 5

Minute 3: Heavy ass med ball or sandbag hold x 40 seconds (Not on your shoulder)

2. For time:

50 Calories on something

50 Hand release clapping pushups (hand release at the bottom, clap at the top)


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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