Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

2 Sets @ Easy Pace:
10 Press, empty bar, seated on floor with legs straight
50′ Inchworm, Perform 2 Pushups every 10′ (approximation is fine)
10 Overhead Squats

5-4 Muscle Snatch
5-4 Tall Snatch
5-4 Snatch Balance
5-4 Overhead Squat
5-4 Snatch

Complete sets of 5, add weight to the bar and complete sets of 4

Strength: 

Snatch 80%x3, 85%x2, 90%x1 (repeat 2 times)

WOD:

AMRAP 8 min:
5 Squat Snatch, 155#/105#
15 Sit-Ups