01/21/2019 – Monday’s WOD – CrossFit Praus

01/21/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Row 500m

then,

3 Rounds

10 Wall Slides

:30 Wall Sit

10 Spiderman Lunges

5 Inch Worms

Strength

3 Rounds

20 OH 1Arm DB Lunges

20 Single Leg DB RDL’s

Metcon (Time)

30 DB Snatches 50/35

30 Pistols

20 DB Snatches

20 Pistols

10 DB Snatches

10 Pistols

CAP: 9min

Extra Work

3×20 Bird Dog

3×20 Dead Bug