Friday’s WOD – CrossFit Praus

Friday’s WOD

Buy In:

Time to be creative, get your body prepared for the WOD, based on your trouble spots!

Wendler: Deadlift

 

WOD:

3 Muscle-ups (exchange for 3 strict pull-ups and 3 strict dips)
6 HSPUs
9 Roll-outs (135/95)
12 Broad Jumps
15 Shoulder to Overhead
18 Sit-ups
21 Deadlifts
24 One-arm KB Swings
27 Box Jumps
30 Grasshoppers

*Use one bar

Gotta love Chippers!!

Cash Out:

Recover from the week!  Mobilize!
Ladies, don’t forget about the All C.H.I.C.S. WOD at Guerrilla Saturday at 1!!