Monday 16/11/15 WOD CrossFit Widnes

Strength (Wendler WK3)

5-10 mins build to 75% Front Squat

5 x Front Squats 75%

3 x Front Squats 85%

1+ Front Squats 95%

WOD - Chipper for Time

BUY IN 3 x Rds of:

30 x Double Unders

100m Run

Then:

20 x TTB/KTE

30 Pressups

40 x Situps

50 x Air Squats

40 x Situps

30 x Pressups

20 x TTB/KTE

BUY OUT

3 x Rounds of:

5 x Wall Walks

5 X Bar or Ring Muscle Ups