WOD Monday December 5th

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats

1 . Overhead Squat: 8 Sets of 4 Reps

*Increase Weight Each Set

2 . As Many Rounds as Possible in 12 Minutes:

6 Kneeling Squat Jumps

4 Power Wallballs

2 Muscle ups or 4 Pull ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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