WOD Friday December 3rd

Holiday Party December 18th at 6pm!

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

1 . 5 Sets of:

2 Deadlifts

10-15 Glute ham sit ups

2 . 3 Rounds For Total Reps(NOT TIME):

Unbroken set of Wallballs

Unbroken set of Pull ups or Muscle ups

Calories on Rower in 2 Minutes

(Score is total reps from all three rounds. Example: round 1 – 15 wall balls + 10 pull ups + 16 Calories= 41 reps, round 2 – same, round 3 – same. Total points = 123)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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