05/08/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Warm-up

Row 1000m/Bike 2500m

3 Rounds

10 Small Plate External Arm Rotations

10 T-walk Steps

10 Pass thrus w/bands

Strength

Single Leg DB RDL 3 x 10each

1 Arm DB Press 3 x 10each

Metcon (Time)

3 Rounds

400m Run

10 Power Cleans (135/95)

5 S2OH

CAP 15min

Extra Work

3 Rounds

1min Plank Holds

15 V-ups