Wednesday 9/3/16 WOD CrossFit Widnes

Strength

20 mins to build a quality complex of:

(snatch Grip)

1 x Paused at the knee Deadlift

1 x High Hang Snatch Pull

1 x High Hang Power Snatch

1 x Squat Snatch

WOD

4 x RFT

9 x Pullups

7 x Hang Squat Snatch 50/30kg

5 x Overhead Step Lunges 50/30kg