Warm up # 10
1. Weighted Pullups: 3,3,2,2,1,1
2. Windmills: 5,5,5
3. Super set (not for time) x 3:
Glute ham sit up x 12
Glute ham raise x 12
4. Smooth and easy 6 minute row
WOD Thursday January 15th
Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit, Workout of the DayTags:Bradenton, Ellenton, Glute ham raise, Glute ham sit ups, Palmetto, parrish, pullup, row, windmill, Workout of the Day
Published by CrossFit Havoc Palmetto, Ellenton, Parrish
Owner of CrossFit Havoc in Palmetto, Florida View more posts
crossfithavoc.com 
200lb. kettle bell for 10 reps….all while wearing a tool belt!