4/12/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Sampson Lunges

10 Boot Strappers

100 m backwards jog

10 shoulder/rack rotation

Metcon (No Measure)

Endurance:

EMOM 15

100 Meter Sprint

Metcon (Time)

“Midnight Run Together 2.0”

12 Tire Flips

24 Kettle bell swings (53/35)

24 Walking Lunges

24 Tuck Ups

6 Rounds

This will actually be a partner WOD during the week! The flips will be done together, and the reps for everything else will be divided 12 & 12…this one has been test driven and its a blast!!!

Cap 25 minutes

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