Friday’s WOD – CrossFit Praus

Friday’s WOD

Buy In:
3×1 min holds (Alternate Handstand and Wall Sit)

WOD:
6 HSPU
9 Pull-ups
12 Deadlifts (185/135)
15 Box Jumps (24/20)

18 min AMRAP

Cash Out:
3×1 min plank holds

Tomorrow’s schedule is VERY up in the air with 5/8 coaches leaving for GLI at 8am…one laid up after surgery and the other two scrambling to cover Friday and Saturday (man, we’re blessed!)

As of now here is the schedule:
6am
4:30pm
5:30pm
6:30pm

We will try to have either the 9:30 or 12, but if SWAC sticks with just a 2 hour delay those classes will be cancelled as well. Stay tuned, we’ll post as soon as we know one way or the other!

Saturday 9am and open gym is still on as scheduled!

Thank you all so much for your understanding…can’t wait to watch Tracy Hayes-Ryland, Joe Roth, Anne Duncan, Candy Couch and Shane Burge represent the Praus House at GLI. I’m judging all weekend, but will do my best to update everyone!