11/12/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Partial squat thoracic rotations (R/L)

10 Bootstrappers

10 Scapular pull-ups

10 Kip swings to pike

50′ Samson lunges

Shoulder Press (5 x 3 @ 80%)

Complete 5 x 3 at 80%

Masters: 4 x 3

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Competitor

Men: 35 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

90th Percentile

7.3 rounds for both men and women

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