Thursday 17/3/16 WOD CrossFit Widnes

Performance Rowing (open gym)

WK1 Session 4

Refer to your personal program

Strength

Wendler Wk1

Shoulder Press

5 x 75%

5 x 80%

5 x 85%

WOD

AMRAP in 12 mins (performance)

11 x pullups

9 x Pistols

7 x HSPU (3" deficit)

OR:

AMRAP in 12 mins (Fitness)

11 x Pullups/Ring Rows

9 x Squats

7 x Shoulder Press 40/30kg