WOD Monday November 15th

Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches

1 . 2 Sets of 10 Reps: Front Squat

3 Sets of 5 Reps: Front Squat

*increase weight each set

2 . For Time:

400 Meter Run

40 Pull ups

200 Meter Run

20 Pull ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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