09/26/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes with the lacrosse ball- pick your pain. Get some mobility work in. Stay dynamic in your stretching.

Then, 3 Rounds:

100 M Jog

5 Strict push ups

7 Boot Strappers

9 air squats with a 3 second pause at the bottom.

Front Squat (5 x 3 @ 80%)

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Cash Out

100 Double Unders