Wednesday 4/11/15 - WOD CrossFit Widnes
- crossfitwidnes
- Nov 4, 2015
- 1 min read
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
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