Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets:
5 Muscle Snatch (Empty Bar)
5 Strict Pullups
5 Power Snatch (Empty Bar)
5 Toes-to-Bar
5 Snatch (Empty Bar)
5 Overhead Squats (Empty Bar)

Strength: 

Every Minute for 15 Sets:
Snatch + Overhead Squat

WOD:

3 Rounds for Total Reps:
1:30 Rope Climbs, 15′ Ascent
0:30 Rest/Transition
1:30 Anchored Sit-Ups
0:30 Rest/Transition
1:30 Overhead Squats, 155#/105#
0:30 Rest/Transition