WOD Thursday January 9th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers

1 . Superset: (Increase weight or decrease bands as you go)

5, 5, 3, 3, 2 Weighted or Strict Pull ups

5, 5, 3, 3, 2 Weighted or Strict Dips

2 . For Time:

20, 15, 10, 5

Front Squat

Reverse Burpees

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida