Saturday 6th November 2014 - Workout Of The Day - CrossFit Widnes

Mobility

Active Hip Flexors/Glutes/Hamstrings

Pipe Drills/split Jerks/shoulder mobility

Strength/Skills

10 mins to build a 2 x RM Split Jerk

Burpee Pullups/Wall Ball drills

WOD

In a 2 min window

Run 400m

AMRAP Burpee Pullups

Rest 30secs

In a 2 min window

Run 400m

AMRAP WallBalls 8/5kg

Rest 90 secs

X 3 rounds - Score on total

Wall Balls and Burpee Pullups