Thursday 20th November 2014 - Workout Of The Day - CrossFit Widnes

Warmup Mobility Active Stretching 3 mins Burpees Tekkers/Strength *scale as needed Ring Dips and Pullups then 4 x rounds for Quality of: 6 x Ring Dips 6x L- Pullups WOD 1000m Row 1200m Run (3 laps) 21 x Box Jumps 24/20 15 x Ring Dips 9 x L-Pullups