Wednesday 26/8/15 WOD CrossFit Widnes

Warmup

3 x Rds for Quality

20 x PVC Passbacks

15 x Air Squats

10 x Burpees

Mobility

Hips

Strength

Front Squat (2 sec pause in the hole)

Working up to your 50-60% 1RM

5-5-5-5-5

WOD

21,15,9 Reps for time of:

Thrusters 40/30kg

Bar Over Burpees