Wednesday’s WOD: – CrossFit Praus

Wednesday’s WOD:

Warm-up:

4 Sets:
5 Power Cleans from Below Knee
5 Kettlebell Press/side, Light
5 Front Squats, slow and controlled
5 One Arm Kettlebell Swing/side, Light
5 Squat Cleans from Below Knee

Strength: 

Every Minute for 15 Minutes:
1 Clean

Partner WOD:

3 Rounds For Time, Each:
Row 500m
10 Kettlebell Snatch, left arm, 24kg/16kg
10 Kettlebell Snatch, right arm, 24kg/16kg

TIMECAP: 12:00

Extra Work: Bench Press 6×3 @ 85-90% of 3RM