Wednesday 17th November 2014 - Workout Of The Day - CcrossFit Widnes

Warmup Mobility

Pipe Drills - SDHP/Squat Clean Thruster

10 mins to Warmup and Stretch/Foam Roll

WOD for Time (45 min cap)

50 Double Unders

400m Run + 16/12kb Kettlebell

12 x Sumo Deadlift HighPulls 50/30kg

9 x Ring Dips

6 x Chest to Bar Pullups

40 x Squat Clean Thrusters

40 x Bar Facing Burpees

30 x Squat Clean Thrusters

30 x Bar Facing Burpees

20 x Squat Clean Thrusters

20 x Bar Facing Burpees

10 x Squat Clean Thrusters

10 x Bar Facing Burpees

6 x Chest to Bar Pullups

9 x Ring Dips

12 x Sumo Deadlift HighPulls 50/30kg

400m Run + 16/12kb Kettlebell

50 x Double Unders

(45Min Timecap)