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Thursday 12th February 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Shoulder mobility/hip mobility

Strength and Core

EMOM 12 mins

8 x Ring Rollouts Even min

beginners - 8 x Air Squats

intermediate - 8 x OH Squat 30/20kg

WOD for Time

3 x Hang Power Snatch 40/20kg

9 x Bar Over Burpees

6 x Hang Hang Power Snatch

12 x Bar Over Burpees

9 x Hang Power Snatch

15 x Bar Over Burpees

12 x Hang Power Snatch

18 x Bar over Burpees

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