WOD Wednesday July 15th

“MANnie”

5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)

50 Double unders

50 Sit ups

4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg)

40 Double unders

40 Sit ups

3 Power snatches @ 165 (each snatch is followed by 1 overhead lunge per leg)

30 Double unders

30 Sit ups

2 Power snatches @ 175 (each snatch is followed by 1 overhead lunge per leg)

20 Double unders

20 Sit ups

1 Power snatch @ 185 (each snatch is followed by 1 overhead lunge per leg)

10 Double unders

10 Sit ups

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