Thursday 14/1/16 WOD CrossFit Widnes

Tekkers

Snatch

Power Cleans+Jerk

Chipper WOD for Time

In partners:

400m Run (in Sync)

100m Buddy Carry (Each)

25 x CTB Pullups (in Sync)

50 x Situps (in Sync)

400m Run (in Sync)

100m Buddy Carry (Each)

Then You Go I Go (1 rep each)

50 x Snatch 40/30kg

50 x Clean and Jerk 60/40kg

100m Buddy Carry (Each)

400m Run (in Sync)

25 x CTB Pullups (in Sync)

50 x Situps (in Sync)

* Penalty if bar is dropped

Partners to complete 10 x Burpees

** If athletes cannot demonstrate a tidy snatch and clean and jerk in this WOD - Scale both snatch and CnJ for 100x Plate GTOH