Saturday 31st January 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Active Stretching and Coaches Choice

Strength

In a 10 min Window:

Establish a 5xRM Thruster,

Then once a 5xRM established strip bar to 50%

Establish a max Unbroken set

WOD

500m Row

50 x KB Swings

10 x PressUps

400m Run

40 x KB Swings

20 x Pressups

300m Run

30 x KB Swings

30 x PressUps

200m Run

20 x KB Swings

40 x PressUps

100m Run

10 x KB Swings

50 x PressUps