Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

Row 750m, then 3 Sets @ Easy Pace:
10 Pause Squat + Broad Jump
10 Band Resisted Rotation/side
10 Suitcase Deadlifts/side

Strength:

Deadlift 4×3, use 80% of 5RM

WOD:

For Time:

75 Box Jump Overs, 24″/20″
Every minute, beginning @ 0:00, perform 5 deadlifts, 275#/185#

TIMECAP: 8:00

Extra Work – Row:
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
6x250m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute