WOD Thursday September 2nd

Warm up: plank hold, shoulder taps, back extensions, sit ups, bear crawl

1 . Max Feet Handstand Walk OR Max Time Handstand Hold

2 . Every 30 Seconds For 5 Minutes: (10 total reps)

1 Hang Full Snatch

* Same weight whole time. Work on Speed Under Bar.

3 . Every Minute on The Minute For 10 Minutes:

1 Full Snatch

* Increase reps with good reps.

4 . For Time:

1 Mile Run

100 Kettlebell Swings

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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