3/7/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Warm Up: 3 Rounds

5 deadlifts

4 clean pulls

3 power cleans

2 figure 4’s (each leg)

1 strict pull up

Metcon (Time)

4 rounds for time

10 Dumbbell Hang Power Cleans (50/35)

10 Wall Balls

20 Double Unders

10 Minute Cap.

Hang Power Clean (7 x 1 Hang Power Clean)

Work up in weight to a heavy clean , but no more than 85% of 1RM. Focus on technique and form.

Lower – Back -Love

https://app.romwod.com/workout/lower-back-love

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