07/20/2018 – Friday’s WOD – CrossFit Praus

07/20/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

10 horizontal abductors

10 Overhead Squats

10 lunges with a twist

10 side lunges

Back/Front Squat Program

Back Squat Front Squat

1 x 5 @ 60% 1x 5 @ 60%

1 x 5 @ 70% 1 x 5 @ 70%

1 x 5 @ 75% 1 x 5 @ 75%

1 x 5 @ 75%

Trevor (Time)

For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

In honor of SPC Trevor Win’E (pronounced Win-Nay), Sept. 24, 1981 to May 1, 2004. Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.