4/3/2018 – Tuesday’s WOD – CrossFit Praus

4/3/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds

10 Windmills

10 OHS with PVC – 3 sec Pause @ bottom

10 pick up and throw

10 Spiderman Lunges

Shoulder Press (3 x 3)

70% x 3

80% x 3

90% x 3+

All percentages are based off of 90% of your 1RM. 3 + means you do the max reps you can manage with that weight, with the goal of setting a rep record in each weight lifting session.

Metcon (Time)

6 rounds for time

-5 full snatch at 75%

-12 cal row

-15 UB wallballs

20 minute Cap

Extra Work

4 rounds of:

50 ft. wall walk ( 25 ft. left/25 ft right)

50 ft heavy farmers suitcase carry