09/19/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

5 Wall Walks

10 Glute Bridges (arms raise overhead in extension, thumbs to ground)

5 Broad Jumps

10 Boot strappers with 3 sec hold at the bottom. Use elbows to push knees out and open up hips.

5 dips

Hand Stand Holds (3 x 1 minute)

Cash Out

3 x 10 GHD Sit ups and GHD Back Extentions

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here