WOD Wednesday December 3rd

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Sit ups / 10 Back Extensions / 10 Ball Slams

For Time:

50 Air Squats

5 Rope Climbs

50 Glute Ham Sit ups or Regular Sit ups

5 Rope Climbs

50/40 Calorie Bike

5 Rope Climbs

50 Wallballs

5 Rope Climbs

50 Alternating Dumbbell Snatches

*Make adjustments to Rope Climbs if needed, Example: 5, 4, 3, 2 or 2 or 3 each time)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida