Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-Up:

Jog 400m x 1

3 Sets
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Swings, right
5 Perfect Burpees

Strength:

Dual KB Rack Carry

Every 2:00 x 10 Sets:
100′

WOD:

@ 0:00
For Time:
Assault Bike or Row 20/15 Calories
Run 300m
20 Kettlebell Swings, 32kg/24kg
Run 300m
Assault Bike or Row 20/15 Calories

TIMECAP: 9:00
GEAR: 3

3:00 Rest/Transition (from 9:00 timecap)

@ 12:00
For Time:
30-20-10 Dumbbell Thruster, 50#/35#
Alternate With
15-10-5
Burpee Box Jump Over, 30″/24″

TIMECAP: 9:00

Extra Work:

20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side