WOD - Wednesday 2nd October "Happy 40th Birthday Chris"!

Happy 40th Birthday Chris! 

Strength/skill:

Back Squats 

5 x 3 (6 counts down; fast up) 

Between each set Max strict pull ups with varied grips 

* Banded

* Rope

* Scramble Grips

* Fat Grips 

* Jumping 

WOD:

4 Rounds for time

400 Run 

5 x Deadlifts

10 x GTOH 

15 x Air Squats 

** When the 4 rounds are completed finish with FORTY sit ups

Finisher Skill: 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