WOD Friday July 30th

TRY OUR NEW CLASSES FOR FREE THIS WEEK!! 
TODAY TRY OUT ENDURANCE TODAY AT 9:00 A.M.!!
GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 9:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in 

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work

1 . For 5 Sets:

5 Jerks

5 Strict Pull up/weighted pull ups

*Increase weight each set/ can go from a rack

2 . Every 3 Minutes for 5 Sets:

10 Wallballs

20 Ball slams

30 Double Unders

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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