Thursday 11-2-16 WOD CrossFit Widnes

Strength

Overhead Squat

5-5-5-5

WOD - Fight Gone a bit dodgy

3 x Rounds 1 min rest (Fight gone bad format)

Row for Calories

KB swings 24/20/16kg

Box Jumps 20"

Thrusters 20kg/10kg

Burpee Pullups

** score on total reps for 3 rounds