3/14/2018 – Wednesday’s Wod – CrossFit Praus

3/14/2018 – Wednesday’s Wod

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up

3 Rounds

10 Windmills

8 Figure Fours

6 air squats

4 push press with empty bar

2 pull ups

Split Jerk (7×2 working up in weight to a heavy 2RM for today)

Metcon (Time)

6 rounds:

5 pull ups

10 push ups

15 air squats

then:

3 Rounds

5 Shoulder to Overhead (95/65)

10 Deadlifts (95/65)

20 Lunges

Time Cap 15 minutes

Extra Work

https://app.romwod.com/workout/rom-love