Thursday 4th December 2014 - Workout Of The Day - CrossFit Widnes

Warm up and Mobility:

Posterior chain / squat drills / front rack / Wrist Tekkers: EMOM x 12 Odd: Med Ball Cluster x 6 Even: Pull ups x 6 (Strict) Bands and ring rows as needed: Kipping = NO REP WOD:

For time: 21 – 15 – 9 Wall Balls: RX 8/5kg

Pull ups