Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets:
Wall Walk + 10-20 Second Chest-to-Wall Handstand
10 Snatch Grip RDLs, empty bar, focus on stretch
5 Power Snatch from below knee
5 Snatch from below knee
10 Overhead Squats

Strength:

1 Pull + 1 High Pull + 1 Snatch , build to max set, then 3 sets @ 90%

WOD:

12-9-6 For Time:
Power Snatch, 155#/105#
Strict Handstand Pushups

TIMECAP: 14:00

Extra Work: Clean Pull + Clean, build to max double, then 3×2 @ 90%