3/29/2018 – Thursday’s WOD – CrossFit Praus

3/29/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes of:

10 Pass through

10 Green band tricep pull downs

10 boot strappers

10 Sampson Lunges

Shoulder Press (3 x 5)

Set 1 – 65% x 5

Set 2 – 75 % x 5

Set 3 – 85% x 5+

Again, these percentages are off of 90% of your 1RM. The 5+ means go for Max reps at that weight.

Metcon (AMRAP – Reps)

4 Rounds with a 2 minute break between rounds of:

Minute 1 – 15 Mason Twist (20/14) Buy in then (Movement)

Minute 2 – 12 Mason Twist Buy in then (Movement)

Minute 3 – 9 Mason Twist Buy in then (Movement)

Minute 4 – 6 Mason Twist Buy in then (Movement)

Round 1 – Movement following Mason Twist is Kettle Bell Swing (50/35)

Round 2 – Movement Following Mason Twist is Lunges

Round 3 – Movement following Mason Twist is a 25 ft Shuttle Run

Round 4 – Movement following Mason Twist is Med Ball Cleans.

Score is number total number of movements performed after the mason twist is completed.