4/30/2018 – Monday’s WOD – CrossFit Praus

4/30/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 – 90 degree Shoulder Rotations

10 – Standing, Banded, T-pulls (light band)

10 – Banded Pass Throughs

10 – Air Squats

Push Press (3 x 5)

65% x 5

75% x 5

85% x 5+

All of these numbers are to be performed based off of 90% of your 1RM.

Metcon (Time)

Partner WOD:

Get as far as you can in 30 Min:

3 Rounds:

42 Wall Balls

30 Pull Ups

18 Deadlifts (225/155)

4 Rounds:

50 Push-ups

2 Rope Climbs

5 Rounds:

200 meter run

30 Russian Kettle Bell Swings (70/53)