WOD Thursday July 13th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Push ups / 10 Ring Rows

1 . Every 3 Minutes for 5 Sets:

5 Strict Press

Right # of Strict Pull ups

2 . For Time:

24, 18, 12, 6 Box Step Overs Holding Dumbbells

100 Meter Run

12, 9, 6, 3 Devil Presses

100 Meter Run

(So do 24 BSO, 100 Meter Run, 12 , 100 Meter Run)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida