Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Back Rack Stationary Lunges, pause at bottom, empty bar
b) 10 Sumo Good Mornings, slow and controlled, empty bar
c) 10 Stationary Inchworms

Strength: 

Back Squat 3-3-3-3-3, add 5-10lbs to each of your sets from last week

WOD:

5 Rounds For Time:
10 Dumbbell Hang Squat Cleans, moderately heavy
10 Dumbbell Front Rack Walking Lunges, moderately heavy
20 Butterfly Sit-Ups

TIMECAP: 12:00