Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

3 Sets @ Easy Pace:
50′ High Knees
50′ Buttkickers
10 Russian Kettlebell Swings, light-to-moderate
10 Press, light

Strength: 

Press 4RM, then 90%x4x3

WOD: 

5 Rounds For Time:
10 Dumbbell Hang Power Cleans, moderately heavy
20 Box Jumps (24/20)

15:00min Time Cap