Wednesday 22/6/16 WOD CrossFit Widnes

Tekkers - Beginners

Clean and Jerk

Tekkers - Advanced

Build a quality complex of:

1+2+2 of: Power clean

Push press and Split Jerk

WOD (performance) - for time

600m Row Buy in

12 x Rounds of:

1+2+2 of: Power clean, Push Press, Split Jerk (80/60kg)

5 x Burpee Chest to bar Pullups

5 x Toes to Bar

WOD (Fitness) - For time

600m Row Buy in

12 x Rounds of:

1 x Power Clean and Jerk (60/40kg)

5 x Burpees

5 x Ring Rows

10 x Situps