Thursday 30th July 2015 - WOD - CrossFit Widnes

Warmup mobility

400m run

Active Stretching

Mobility

Rolling quads/IT band

Strength

Thrusters 8-8-8-8

WOD for time

200m Run

5 x Thrusters 60/40kg

10 x Burpees

200m Run

10 x Thrusters

20 x Burpees

200m Run

15 x Thrusters

30 x Burpees

** if bar is dropped

penalty of 100m Run each time