12/6/2018- Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes stretching hips with Green band on rig, then:

4 Rounds

5 Frog Jump Inch Worms

10 Hollow Rocks

5 Pull ups

10 Overhead Squats

Front Squat (5 x 3 @ 70% of Heavy 1RM for today)

Work to a Heavy 1RM max for the day and then take 70% and do 5 x 3

Metcon (Time)

5 Rounds:

10 Dumbell Snatches (50/35)

20 Sit ups

30 Double Unders

Cap 15

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