WOD Friday November 4th

Warm up: 10 good mornings, 10 lunges, 10 sit ups

1 . Pendlay Rows: 5 Sets of 5 Reps

Run 200 Meters Between Each Set

2 . 5 Rounds for Time:

10 Glute ham sit ups

8 Double Kettlebell or Dumbbell Presses

6 Double kettlebell or Dumbbell front rack lunges

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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