Monday 18/1/16 WOD CrossFit Widnes

Strength Wendler WK 2 of 4

Deadlift

3 x 70%

3 x 80%

3+ x 90%

WOD For time (Fitness)

In a 4 min Window

Run 400m

Then AMRAP

6 x Pullups/Ring Rows

3 x Wall Walks

Rest 90secs

REPEAT 4 rounds

WOD For Time (Performance)

In a 4 minute window

Run 400m

Then AMRAP

3 x Complex of: TTB x3/CTB Pullups x3

3 x Wall Walks

Rest 90secs

REPEAT 4 rounds