06/21/2018 z Thursday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 Windmills

10 overhead squats

100 m run

Granite Games 2018- WOD 3 (AMRAP – Reps)

AsRx

12MIN TIME CAP

3 Rounds for time

12 Chest to Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Immediately followed by…

3 Rounds for time

12 Bar Muscle Ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Intermediate

12MIN TIME CAP

3 Rounds for time

12 Chin Over Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Immediately followed by…

3 Rounds for time

8 Chest To Bar Pull-ups

12 Alt. Dumbbell Snatches (50lb/35lb)

Scaled

12MIN TIME CAP

3 Rounds for time

12 Jumping Pull-ups

12 Alt. Dumbbell Snatches (35lb/20lb)

Immediately followed by…

3 Rounds for time

8 Chin Over Bar Pull-ups

12 Alt. Dumbbell Snatches (35lb/20lb)