Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

5 Sets @ Easy Pace:
10 KB Deadlifts, light weight, slow eccentric
10 Strict Press, light weight, pause at top, slow eccentric
10 Ring Row + Sit Back

Strength:

Push Press w/Pause @ top 4RM, then 90%x4x3

WOD:

For Time:
15 Muscle-Ups
15 Power Snatch, 135#/95#

Compare this to week of 160926. If possible, scale workout in the same manner.

TIMECAP: 4:00

Extra Work: Row 2x2000m@ 9, Work:Rest 1:1