Tuesday 15/3/16 WOD CrossFit Widnes

Performance Rowing (open gym)

WK1 Session 3 - refer to your Personal Program

Strength

Wendler WK1

Deadlift

2-3 warmup sets then:

5 x 75% 1RM (Use Chart)

5 x 80%

5 x 85%

WOD 10 x RFT

6 x Deadlifts 70/50kg

5 x Hang Cleans

4 x Jerks

** Penalty for dropping bar

Choose either 1 x 15ft Rope Climb or 10 x Burpees