02/13/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on Bike/rower, then:

2 Rounds:

10 Wall Slides

10 Tap Swings

5 Dips

5 Squats with 3 second pause at bottom

10 Thoracic rotations in deep Lunge (5L/5R) each leg

Metcon (No Measure)


3 Ring Muscle Ups

**Modifications 3 Chest to bar/3 Dips

3 Jumping Ring Mu’s

Rest 2 Minutes


10 Single Arm Alternating Bent Over Rows (even) (5L/5R)

10 Barbell Hip Thrust (75/55)(odd)

Metcon (Time)


Alternating Wall ball dump over the shoulder. (20/14)

– is a 100 ft shuttle run, must run width of gym and touch line on 25ft mark.

10 minute cap