WOD Monday January 16th

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups / Air squat x 10 / Cossack squat x 8 each side / Air squat x 6 / Cossack squat x 4 each side

1 . Every 90 Seconds for 6 Sets Each: (18 total minutes)

1st Set of 90 Seconds: 2 Back Squats *Increase Weight Each Set

2nd Set of 90 Seconds: Right number of Strict pull ups

2 . For Time:

20 Clean and Jerks

30 Bar Facing Burpees

400 Meter Run

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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