Wednesday 4/11/15 - WOD CrossFit Widnes

Strength

Beginners Strict Ring Rows

Inter - Strict Pullups

Advanced - Strict Weighted Pullups

** Establish heaviest load for 5 reps

WOD (allow 10 mins to build power clean weight up) for time

400m Run or Row (Buy in)

3 x Rounds of:

9 x Strict Pullups

15 x Hang Power Cleans 60/40kg

21 x Bar Over Burpees

Then Buy out 800m Run or Row