WOD - Wednesday 21st August

Strength/ Skill:

Squats 

2 x warm up sets

3 x working sets at 70% max 8, 6 4. 

PreHab: Shoulders - banded pull apart 

WOD: 2 Rounds for time:

5 x Wall climbs

200 m run

10 x Knees 2 Elbows 

200 m Run

15  x GTOH 15/25

200 m run 

20 x Rolling Burpees 

200 m run

25 x OHWL 10/20

200 m Run

30 x Kettlebell Swings 16/24

NB: Every 5 minutes -10 x Double Unders 

Finisher Skill: This weeks WOW! 

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8