Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Wednesday
Warm-Up
5min Figure 4 and Hip Stretch
3 Rounds
8 Jump Squats
30sec Active Squat Hold w/Rig Assistance
10 Boot Strappers
10 Side Lunges

Strength:
Back Squat 5 x 3 @ 80%

WOD:
AMRAP 9
10 Front Squats (115/75)
10 Box Jump Over (30/24)

*2017 Regional Standard BJO

Extra Work:
Run 4 x 800m w/2min rest