WOD Friday November 19th

Warm up: 500 meter row, good mornings, glute ham raise, sit ups

1 . 5 Sets of:

4 Deadlifts

10-12 Glute ham sit ups

2 . Every Minute on the Minute for 15 Minutes:

1st Minute: Right # of push ups

2nd Minute: 2 Hang Cleans

3rd Minute: Calorie Bike

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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