WOD Tuesday July 14th

Warm up: Light band work / plate raises

  1. Push Press: find 1 rep max

2. Every minute on the minute for 5 Minutes:

8 – 15 Burpees

3. Every minute on the minute for 4 Minutes:

6 – 12 Handstand pushups

4. Every minute on the minute for 3 Minutes:

15 Thrusters

5. Every minute on the minute for 2 Minutes:

15 – 25 Pushups

6. Max Pullups in 1 minute

*Rest 1 minute between EMOM’s

WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats

  1. Every minute for 10 minutes: 1 Front squat + 10 Burpees

2. 3 Rounds for time of:

10 Overhead lunges 75 / 53

20 Pushpress 75 / 53

30 Double unders