Thursday 10/9/15 WOD CrossFit Widnes

Warmup

Coaches Choice

WOD for Time

40 Min Window

Complete the chipper

100 x Double Unders

400m Run

50 x Air Squats

400m Run

50 x Hand Release Pushup

400m Run

50 x Step Lunges

400m Run

50 x Pullups

400m Run

100 x Double Unders

30 x HSPU

400m Run

Then AMRAP in remainding time

Burpees

* score on time for chipper

** score on AMRAP Burpees