Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up: 

3 Sets:
50 Single Unders + 5-10 Double Unders
10 Inchworms
10 Steps Lateral Crawl, left
10 Steps Lateral Crawl, right

3 Sets of:
3 Overhead Squat
3 Power Snatch from hip
3 Snatch w/Pause below knee
3 Snatch

Strength:

2 High Liftoffs w/5 Second Eccentric + Snatch, build to max set, then 3 sets @ 90%

WOD:

For Time:
15-12-9-6-3 Strict Handstand Pushup
Alternate With
45-36-27-18-9 Double Unders

TIMECAP: 12:00

Extra Work:

8 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps