10/3/2018 – Wednesday’s WOD – CrossFit Praus

10/3/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 singles + 20 Double

10 Windmills

10 Tap Swings

3 Strict Pull ups

10 air squats

Double-Unders

100 Double Unders – 5 air squats at each break.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

Cash Out:

3 x 10

GHD Sit-ups

Back Ext.