Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets @ Easy Pace:
10 Pushups
10 V-Ups
30 Single Unders + 5-10 Double Unders

5 Tall Cleans
5 Front Squats
5 Cleans
5 Tall Jerks from Toes
5 Split Jerks

Strength: 

Clean & Jerk 80%x2, 85%x(2+1), 90%x1, build to heavy single

WOD: 

For Time:
84 Double Unders
21 Burpees
21 Hollow Rocks
60 Double Unders
15 Burpees
15 Hollow Rocks
36 Double Unders
9 Burpees
9 Hollow Rocks

TIMECAP: 15:00