Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:
3 Sets @ Easy Pace:
Jog 400m
10 Ring Rows
5 Push Press + 5 Power Jerk + 5 Press from Split + 5 Jerk, empty bar

Strength: 

Behind-The-Neck Jerk 3RM, then 90%x3x2

WOD:

CrossFit Games Regionals Event 16.7

For Time:
21-15-9 Thruster, 95#/65#
Alternate With
3-2-1 Legless Rope Climb, 15′ Ascent

TIMECAP: 6:00

Extra Work:¬†Snatch 3-3-3, 3×3