Warm up: 1 Minute on Bike / PVC Pull Throughs / 10 Kang Squat / 10 Sit ups / 10 Empty Bar Overhead Squats
1 . For 8 Sets:
Overhead Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go, end heavier then last week)
6-12 Glute Ham Sit ups
2 . For Time:
50 Wall balls
400 Meter Run
30 Pull ups
CrossFit Havoc 