Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
20 Steps Forward Crawl
20 Hollow Rocks OR 0:30 Hollow Hold
10 Ring Rows, pause at top and bottom

Strength:

Strict Handstand Pushup 50/35 For Time

TIMECAP 10:00

WOD:

5 Rounds For Time:
15 Pullups
15 Strict Press, 75#/55#

TIMECAP: 18:00

Extra Work: Strict Pullup 2 x 3-4 reps from failure