Monday 7/3/16 WOD CrossFit Widnes

Strength

EMOM 15 mins

1st - 6 x Back Squats

2nd - 6 x Shoulder Press

3rd - 50m Sprints

WOD Fitness

1,2,3,4,5,4,3,2,1 Reps of:

Bear Complex 40/30kg

After each round 100m Run

WOD Performance

5 x Bear Complex 50/30kg

100m ROW

4 x Bear Complex 60/40kg

200m ROW

3 x Bear Complex 70/45kg

400m ROW

2 x Bear Complex 80/50kg

800m ROW

1 x Bear Complex 90/55kg