Monday 14/3/16 WOD CrossFit Widnes

Performance Rowing (open gym)

Week 1 Session 2 (refer to your personal program)

2 x 12min UT1 (intense Aerobic phase)

*** Rest between sets until heart rate is twice of your Resting HR

Strength

Wendler WK1

Front Squats

5 x 75% 1RM (Use Chart)

5 x 80%

5 x 85%

WOD 4 x RFT

30 x Squats

20 x Burpees

10 x Pressups