07/26/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

50 ft high knees

50 ft. butt kickers

5 air squats with 3 sec pause at bottom

10 Tap Swings

Hang Clean (1-1-1-1-1-1-1-1-1-1)

Work up in weight to a solid number for the day. Does not have to be a one rep, but if they feel good, go for it.

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here