Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

10 Minutes:
10 Perfect Burpees
20 Steps Death March (light weight, smooth eccentric)
3 Clean Pulls + 3 Power Cleans

Strength:

Power Clean 3RM

WOD:

@ 0:00: 50 Burpees
@ 4:00: 50 Wall Ball, 20#/14# to 10′
@ 8:00: 40 Dumbbell Hang Clean & Jerks, 50#/35#
@ 12:00: 40 Box Jump Overs, 24″/20″
@ 16:00: 20 Shoulder-to-Overhead, 185#/125#
@ 20:00: TIMECAP

Extra Work: Assault Bike OR Row 5×20/15 Calories @ 9
Work:Rest 1:1