WOD Friday January 6th

Click to see what is New for 2017!

New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.!

Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups

  1. Back Squat: 10, 10, 10

2. For Time:

2, 4, 6, 8, 10 or 1, 2, 3, 4, 5

Bar Muscle up or Ring Muscle up

10, 8, 6, 4, 2

Deadlift

63

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