01/07/2021 – Thursday WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Shoulder Press (In a 10 minute window complete:)

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

Metcon (Time)

For time complete:

200ft Front Rack Dumbbell Lunge (2×50/2×35)

50 Burpee Over Dumbbell

200ft Front Rack Dumbbell Lunge (2×50/2×35)

15 minute time cap

Modified option 1

200ft Front Rack Dumbbell Lunge (35/25)

50 Burpees

200ft Front Rack Dumbbell Lunge (35/25)

Modified option 2

125ft Front Rack Dumbbell Lunge (35/25)

30 Burpees

125ft Front Rack Dumbbell Lunge (35/25)

Modified option 3

50 Step Back Lunges (OR Alternating Step Ups (24/20))

25 Burpees

50 Step Back Lunges (OR Alternating Step Ups (24/20))