Wednesday’s WOD: – CrossFit Praus

Wednesday’s WOD:

Warm-up:

Jog 800m

5-4 Muscle Clean from Hip
5-4 Tall Clean from Toes
5-4 Front Squat
5-4 Press in Split
5-4 Split Jerk
Notes
Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep.

Strength:

Clean & Jerk 80%x1x6

WOD:

3 Rounds For Time:
Run 600m
25 Butterfly Sit-Ups
5 Muscle-Ups

TIMECAP: 20:00