11/02/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Hollow Rocks

10 Figure Four Stretches on Rig

10 light shoulder press with bar

10 Good Mornings

Shoulder Press (3 x 5)

Bent Over Row (3 x 5)

Metcon (Time)

Partner WOD:

100 Double Unders

50 Ground to Overhead with a plate (45/25)

100 Ft. Heavy Farmer Carry

40 Partner High Five Sit ups (40 each)

100 Double Unders

30 Ring Dips

100 Ft. Heavy Farmer Carry

20 Back to Back standing plate pass with partner. (Each pass is one)

100 Double Unders

10 Rope Climbs

Cash Out

50 Pistols for time