Saturday 28/11/15 WOD CrossFit Widnes

Strength (Wendler wk4 of 4 deload)

Strict press

5 @ 40% 1RM

5 @ 50% 1RM

5 @ 60% 1RM

WOD for time

BUY IN

3 X rounds of:

5 X squat cleans 60/40kg

5 X push press

Then

Run 800m / 50 X bar over burpees

Run 400m / 25 X bar over burpees

Run 200m / 10 X bar over burpees

Then

BUY OUT

3 X rounds of:

5 X squat cleans 60/40kg

5 X push press