WOD Thursday April 15th

Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean

1. Every 30 seconds for 5 minutes:

1 Hang Power Clean (a weight you can hit every time and focus on speed)

*Rest 1 minute*

Every minute on the minute for 10 minutes:

1 Power Clean (time to increase weight)

2. For Time:

20, 15, 10, 5

Handstand pushups

*Run 300 meters between each set

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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