Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

5 Sets:
5 Barbell Press, seated on floor, light and controlled
5 Tap Swings on Pullup Bar
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength: 

2 Behind-The-Neck Push Press + 1 Front Rack Jerk, 1-1-1, 3×1

WOD:

“Jackie”
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

TIMECAP: 11:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load