07/16/2018 – Monday’ WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 T- Pulls

10 Pass Through’s with a band

10 OHS with pause at the bottom

Hand Stand Push Ups!

Skill work! Do something that challenges you!
Work on Hand Stand Walks, push ups, deficit push ups, or variations for wods.

Metcon (Time)

EMOM 21

A) 10 HSPU

B) 18 Alternating Dumbell Snatches (55/35)

C) 30 Double Unders

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7/14/2018- Saturday WOD

CrossFit Praus – CrossFit

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Metcon (No Measure)

AMRAP 25

200 M Plate Run (45/35)

100 Plate Box Step Ups (45/35)

200 Meter Farmer Carry

40 Dumbell Hang Power Cleans (50/40) / Kettlebell swings

200 M Plate Run (45/35)

40 Plate Burpees (45/35)

200 M Farmer Carry

40 Wall Balls (20/14)

200 M Plate Run (45/35)

40 Pull Ups

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