Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

10 Minutes:
50′ Single Arm Walking Lunge, change arms @ 25′
10 Windshield Wipers (Left + Right = 1 Rep)
20 Superman Extensions w/Pause @ Top

Gymnastics:

5 Rounds For Quality:
L-Hold to 0:05 from failure
8/6 Strict Chin-Ups
32′ Handstand Walk OR 16 Shoulder Taps

WOD:

5 Rounds For Time:

12 Thrusters, 95#/65#
9 Handstand Pushups

TIMECAP: 10:00

Extra Work: Run 90 Minutes @ 60%