Thursday 13-8-15 WOD CrossFit Widnes

Warmup

400m Run

Then 3 rounds of:

20 x Air Squats

20 sec Ring Dip Hold

10 x Pullups

Mobility

Shoulders Bands and Hockey Balls

WOD for Time:

50m Run

3 x Muscle Ups

6 x Goblet Squats 20/10kg

100m Run

3 x Muscle Ups

12 x Goblet Squats

200m Run

3 x Muscle Ups

24 x Goblet Squats

400m Run

3 x Muscle Ups

48 x Goblet Squats

**Scales for MU will be Pullups

and Box Dips