Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-Up:

EMOM 12, alternating:
a) 0:45 Jump Rope
b) 16 Russian Kettlebell Swings, light-to-moderate
c) 8 Squat + Broad Jump

Strength:

Clean Grip Deadlift

5-5-5-5-5 add 5-10lbs to each set from last week

WOD:

10 Rounds For Time:
4 Dumbbell Power Cleans, 50#/35#
6 Dumbbell Front Rack Walking Lunges, 50#/35#
8 Box Jumps, 30″/24″

TIMECAP: 10:00

Extra Work:

Double Hand Overhand Deadlift Hold

4 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar