WOD Friday August 20th

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work

1 . For 5 Sets:

2 Jerks

8 Strict Pull ups Or 2 weighted pull ups

*Increase weight each set/ can go from a rack

2 . As Many Rounds As Possible in 12 Minutes:

6 Dumbbell Squats

12 Double Unders

6 Dumbbell Box Step Overs

12 Sit ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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