Saturday 29th November 2014 - Workout Of The Day CrossFit Widnes

Warmup Mobility

Hip Flexors/Glutes/Hamstrings

WOD 1

150m ROW Sprint x 3 attempts (record best effort)

400m Run for time

Rest 2 mins between sprints

WOD 2 For time

400m Run

400m KB Carry

150m ROW

40m Bear Crawl

400m KB Carry

400m Run

40 x Double Unders