WOD Monday October 25th

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats

1 . 2 Sets of 6 Reps: Back Squat

3 Sets of 3 Reps: Back Squat

*increase weight each set

3 . For Time:

1000 Meter Row

Then 3 Rounds:

5 Overhead Squats

5 Front Squats

5 Back Squats

15 Chest to bar Pull ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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