Tuesday 22/9/15 WOD CrossFit Widnes

Warmup

Burgner for Clean and Jerk

Strength

15 mins to establish 1RM

Clean and Jerk

WOD - "Tough Fran" for time

21,15,9

Thrusters 40/30kg

Pullups *scale for ring rows

Then

21,15,9

Thrusters 40/30kg

Bar Muscle Ups

*Scale Muscle ups with

Toes to Bar/Knees to Elbows and Pressups

so 21 x TTB followed by 21 x Pressups