Saturday 19/12/15 WOD CrossFit Widnes

Strength

Wk3 of 4 phase 2 (Add 5kg 1rm)

Shoulder Press

3 x 70%

3 x 80%

3+ 90%

WOD for Time (chipper)

400m Run

5 x Pistols

10 x Pullups Dead Hang

20 x Plate GTOH 20/10kg

30 x Squats

40 x Situps

50 x Back Extensions

60 x Mountain Climbers

70 x Burpees

60 x Mountain Climbers

50 x Back Extensions

40 x Situps

20 x Plate GTOH 20/10kg

10 x Pullups Dead Hang]

5 x Pistols

400m Run