Thursday 21/1/16 WOD CrossFit Widnes

Power

3 x 300m ROW AFAP

WOD - Fitness 5 Min time cap

(3 x Rounds)

400m Run

Then AMRAP

6 x Box Jumps 24/20"

6 x Press Up+Down up

90 sec rest

WOD - Performance 5 Min time cap

(3 x Rounds)

400m Run

Then AMRAP

6 x Box Jumps 24/20"

3 x Strict HSPU/3 x HSPU

90 Sec rest