3/30/2018 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 spiderman lunges

25 ft. bearwalk

25 ft. duck walk

10 light single arm Strict press ( 5 per arm)

Back Squat (3 x 5 )

Set 1 – 65% x 5

Set 2 – 75 % x 5

Set 3 – 85% x 5+

All percentages should be based on 90% of 1 RM, and 5+ means max set of reps at 85%.

Metcon (Time)

4 Rounds for time:

400m run/500 m row/ 1000 m bike

7 Deadlifts, 155/105)

7 Power Cleans (155/105)

7 Push Jerks (155/105)

Cap 18 minutes