Monday 22/2/16 WOD CrossFit Widnes

Performance Rowing

TEST 2k time

Strength/Skill

EMOM 12 mins

1st - 3 x High Hang Power Cleans

2nd - 6 x Ring Dips

WOD Performance

1-10 Power Cleans 70/50kg

each round complete

30 x Double Unders

5 x HSPU

WOD Fitness

10 x Rounds for time

5 x Power Cleans 50/30kg

10 x Pressups

50 x Single Unders