Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up: 3 Sets

3 Clean Deadlift
3 Power Clean from Hip
3 Power Clean
3 Push Press
3 Power Jerk

After Each Set, Row 10 Calories

WOD:

“Grace”
For Time:
30 Clean & Jerk, 135#/95#

Compare to week of 160509,

TIMECAP: 5:00

Endurance:

3 Rounds:
Row 500m

Rest 4 minutes between rounds
During 4 minutes rest, complete 1 round of:
20 Second Dip Support
20 Second Ring Support
5 Candlestick Negatives

Extra Work: Landmine Row 4×8/side