WOD Thursday October 10th

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out!

Warm up: 15 Pushups / 15 Bench dips

1. Bench Press: 10, 10, 10

2. Medicine ball plank: 1 minute on 1 minute off for 8 minutes

(Plank with both hands on top of the hard medicine balls)

3. Max calories on the bike or rower in 3 minutes

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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