WOD Monday June 15th

Warm up: 400 meter run / 12 Kang squats / 1 minute bottom of squat hold

  1. Back squat: 5 x 4 @ 80%

2. For time:

5 Minute plank:

Every time you break : knees to the floor, excessive sagging, hips in the air, laying on the ground,  100 meter penalty

2 minute overhead hold 135 / 95

Every time you break : 5 Power clean penalty

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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