01/16/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds

10 DB Single Leg RDLs each

10 1Arm DB Press

10 DB Goblet Squat with Pause

10 Spiderman Lunges

Sumo Deadlift ( 5×3 @ 85% of Traditional DL)

Metcon (Time)

3 Rounds

30 Wallballs 20/14

20 Deadlifts 225/155

CAP: 11min

Extra Work

3 Rounds

15 V-ups

1min Plank