Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

4 Sets:
100′ High Knees
100′ Buttkicker
100′ Carioca (50′ each direction)
5 Dumbbell Press/side, light
5 Strict Pullups or Ring Rows, slow eccentric, pause at top

Endurance:

Every 4 minutes for 5 sets:

10 Kettlebell Snatch, 24kg/16kg, left arm
10 Kettlebell Snatch, 24kg/16kg, right arm
100 DU’s

WOD: 

2:00 Max Strict Handstand Pushups, 4.5/3″ Deficit
2:00 Max Toes-to-Bar
2:00 Rest
1:30 Max Strict Handstand Pushups, 3″/2″ Deficit
1:30 Max Toes-to-Bar
1:30 Rest
1:00 Max Strict Handstand Pushups
1:00 Max Toes-to-Bar

Extra Work

AMRAP 7:
10 Sumo Deadlift High Pull, 135#/95#
10 Push Press, 135#/95#