Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

Run 800m @ 6

3 Sets:
100′ High Knees
100′ Buttkickers
100′ Carioca
100m Run, gradually building speed

Endurance:

Run 4x400m, Work:Rest 1:1

TIMECAP: 20:00

WOD:

3 Rounds For Time:
75 Double Unders
15 Dumbbell Hang Squat Cleans, 50#/35#

TIMECAP: 8:00

Extra Work: Dumbbell Overhead Squat 4×8-10/side