Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-Up:

4 sets:
5 Power Clean from Hip
5 Front Squats
5 Squat Cleans from above knee
5 Squat Cleans from below knee

Strength:

Clean Pull + Clean + Hang Clean (Below Knee) + Hang Clean (Above Knee)

5×1, perform each set 5-10lbs heavier than used two weeks ago

WOD:

3 Rounds For Time:
15 Handstand Pushups
21 Chest-to-Bar Pullups
100′ Goblet Walking Lunge, 70/53

TIMECAP: 18:00

Extra Work:

Landmine Press/Lateral Raise/Rear Delt Fly Complex

4 Sets/side

Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.