Wednesday 13/4/16 WOD CrossFit Widnes

Tekkers

Squat Clean

Strength

Hang Squat Clean

3-3-3-3-3

WOD for Time

Performance

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

Muscle Ups(Bar or Ring)

Hang Squat Cleans 80/50kg

Then Run 1 Mile

Fitness

1,2,3,4,5,6,7,8,9,10 of:

Pullups

Hang Squat Clean 50/30kg

Then Run 1 Mile

* Scale accordingly on the load and distance on run if needed