Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Buy In:
Tabata Push-ups

WOD:
“Gunny Johns”
400m run
90 Hang power cleans (95/65)
22 Burpees
400m run
60 Wallball Shots (20/14)
22 Burpees
400m run
30 Chest to bar pull-ups
400m run

(30 min time cap)

Cash Out:
Mobility of choice

Gunnery Sergeant Moncie Johns, served 22 years in the USMC. His job was a 0369 (thus the rep scheme) in the infantry and was a drill instructor. Retired from USMC he still served as a Private Security Contractor and was Killed in Action 4 days before being sent home to see his 2 teenage daughters. They lost their mother a few years ago…let’s honor him, and these 2 sweet girls, and give this workout everything we’ve got.