WOD Monday December 28th

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses

  1. Every 3 Minutes for 5 sets:

1 Overhead squat

3 Front squats

5 Back squats

*You are welcome to change weights whenever you want.

(Example: 155 Overhead squat, 185 Front squat, 225 back squat)

2. For time:

20 Shoulder to overhead @ heavy

15 Strict pullups

10 Shoulder to overhead @ heavier

5 Strict pullups

*Don’t be the person who tries to go from a rack. Blech.


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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