Wednesday 23/12/15 WOD CrossFit Widnes

Strength

(WK4 of 4 Phase 2 - De-load)

(2.5+kg added from phase1)

Shoulder Press

5 @ 40% 1RM

5 @ 50% 1RM

5 @ 60% 1RM

WOD (performance)

"Mary" AMRAP in 20 mins

5 x HSPU

10 x Pistole

15 x Pullups

WOD (Fitness)

"Cindy" AMRAP in 20 mins

5 x Pullups

10 x Pressups

15 x Squats

WOD notes:

Looking for athletes to complete Mary RX.

If not focus on good form and scales for Cindy