Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets For Quality:
5 Strict Pullups or Pullup Negatives
10 Pushups
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
20 Superman Extensions w/Pause at top

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support

WOD:

AMRAP 9:
15 Deadlifts, 245#/165#
15 Sit-Ups (feet anchored)

Extra Work:

Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8

2:00 Rest

6x600m @ 9
2:00 Rest Between Sets