11/29/2018 – Tuesday’s WOD – CrossFit Praus

11/29/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes of mobility work with green bands from the rig.

Then:

10 minutes of:

10 boot strappers

10 good mornings

10 PVC Pass throughs

10 PVC Lat stretches

Deadlift

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

**Remember all of these numbers are based on 90% of your 1RM

Metcon (Time)

150 Thruster with Partner (95/65)

Partner A rows 250 Meters

Partner B does as many thrusters as possible while Partner A rows. Thrusters do not count if rower is not moving.

Then partners switch until 150 Thrusters is accumulated.

Cash Out

3 rounds:

10 GHD Back Extensions

10 GHD Sit ups