Friday’s WOD – CrossFit Praus

Friday’s WOD

Buy In:

15 Air Squats

15 Jumping Jacks

15 Grasshoppers

2 min subscap ball work on one side

Repeat (moving to the other side for the 2nd round of subscap work)

Strength: Back Squat
5×3: 65%-75%-85%-75%-65% of 1RM

(Try to come with these numbers calculated…
check 1/21 or 2/6 in your folders for 1RM)

WOD:

15 Wall Balls (20/14)
10 Half Moons
5 Wall Walks

3 Rounds

IA: (14/10)

BA: (10/6)
**1 more day until our Paleo Challenge…see you at the box at 12 on Saturday, ready to WOD! ┬áDon’t forget to bring your favorite Paleo Dish…I know the standard has been set pretty high for several of you after last weekend’s potluck!