Saturday 15th November 2014 - Workout Of The Day CrossFit Widnes

Warmup Mobility

Prisoner Workout 30/20/10 secs of:

Burpees/Squats/Lunges/Pressups

Tekkers

Deadlift

Strength

Deadlift 1-1-1-1-1-1-1-1

L-Sit - As long as possible.

WOD 1

EMOM 16 mins

Even Minute 5 x Deadlifts @50% 1RM

Odd Minute 12 x Weighted Plyometric Lunges 20/10Kg Plate

WOD 2

AMRAP 7 minutes of Burpees