Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets:
10 Press from Split (5/side)
10 Tap Swings on Pullup Bar
20 Single Arm Overhead Walking Lunges (10/side)

Strength:

Split Jerk 3-3-3, 3×3

You Go/I Go Partner WOD:

AMRAP 16:
12-9-6 Shoulder-to-Overhead, 145#/100#
Alternate With:
12-9-6 Chest-to-Bar Pullups

Partner A performs 12 shoulder-to-overhead. Then Partner B performs 12 shoulder to-overhead. Partner A performs 12 chest-to-bar pullups. Then Partner B performs 12 chest-to-bar pullups. Repeat at 9 reps, then 6 reps. This constitutes one complete round. After the sets of 5, start over with 12 (this is the beginning of round 2).

If an odd number, form a team of three and change the reps to 9-6-3 each round.

Extra Work: Strict Chin-Up 3 x 3-4 Reps from Failure