Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

4 Sets:
Row 250m
30′ Forward Crawl
10 Split Stance Romanian Deadlifts/side, light, controlled eccentric

Strength: 

Deadlift 8RM

WOD:

3 Rounds For Time:
5/4 Rope Climbs, 15′ Ascent
15 Deadlifts, 315#/205#

TIMECAP: 14:00

Extra Work: Squat Clean Thruster, 30 For Time, 155#/105#