08/22/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes:

Run 200

(All movements with red or blue band)

8 Banded Front Squats

8 Banded Shoulder Presses

8 Banded Thrusters

8 Banded High Pulls

8 Good Mornings

Power Clean + Front Squat

Working up in weight, find a heavy for today E2MOM for 30 minutes

Metcon (Time)

For time:

60 Dumbbell Hang Power Clean & Jerks (50/35)

30 One Arm Alternating Dumbbell Snatches

With a partner accumulate 60 DB hang power clean & jerks – only one partner is working at a time. Then immediately do 30 synchronized one arm alternating dumbbell snatches with your partner. Time logged is total time. Pick your load.

CAP 10 Minutes