Tuesday 11-8-15 WOD CrossFit Widnes

Warmup

SAQ Ladder drills

Mobility

Back and Shoulders

WOD - Chipper for time:

Buy in 3 mins Single Unders Then:

40 x Back Extensions

200m Run

40 x Pushups

200m Run

30 x Pullups

200m Run

30 x Box Jumps

200m Run

20 x Ring Dips

200m Run

30 x Back Extensions

100m Run

30 x Pushups

100m Run

20 x Pullups

100m Run

20 x Box Jumps

100m Run

10 x Ring Dips

100m Run