WOD Friday December 11th

Warm up: 20 kb swings / 15 banded good mornings x 2 rounds

  1. Deadlift: 3 x 10 reps

2. 8 minutes max calories on the rower or bike

* Every minute hop off and do 15 pushups (Do less if they take you longer than 20 seconds


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: