Tuesday 22/12/15 WOD CrossFit Widnes

Strength

(WK4 of 4 Phase 2 - De-load)

(5+kg added from phase1)

Deadlift

5 @ 40% 1RM

5 @ 50% 1RM

5 @ 60% 1RM

WOD EMOM 12 Mins

1st Min - 5 x Strict HSPU

2nd Min - 8 x Kipping HSPU

3rs Min - 5 x Strict Pullups

4th Min - 8 x Kipping CTB Pullups

*Scale accordingly

WOD in Partners AMRAP in 14 mins

You go I go (1 athlete to work at once)

20 x Burpees

5 x Bar Muscle ups

*(scale 12 x Pullups)


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