WOD Tuesday September 14th

Warm up: handstand hold, push ups, bench dips, bench sit ups

1 . For 5 Sets:

2 Strict Press + 5 Second Overhead hold on 3rd rep (increase weight each set)

10 Russian Twists on Glute ham developer (double count)

2 . For Time:

50 Double Kettlebell overhead press (strict, push or


50 Ft Double Kettlebell Front Rack Lunge

50 Double Kettlebell Swings

50 Ft Double Kettlebell overhead walking lunge

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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