WOD Wednesday October 6th

Warm up: back extensions, sit ups, ring rows, ring dips, empty bar thrusters, step ups

15 Rounds for Time:

2 Muscle ups

2 Thrusters @ heavy

Box Step Overs w/ two dumbbells or kettlebells (start at 1 rep on the first round and increase by 1 rep each round. 1, 2, 3 up to 15 reps on the last round)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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