WOD Friday April 30th

Warm up: 2 minutes on a thing, 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle

1 . For Time:

Run 1 Mile

2 . For Time:

50 Pull ups

50 Ball Slams

50 Calorie Row

50 Glute Ham Sit ups (go to straight if these hurt your back)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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