06/26/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5min Banded Shoulder Stretch

400m Jog

20 Banded Pass-thru’s

20 Tap Swings

10 Inch Worms

Strength

30 Muscle-ups for time

*Modify w/ 10×3 (CAP 10min)

Strict Pull-ups

Ring Dips

Metcon (Time)

5 Rounds

10 HSPU

10 KB Snatches Right (53/35)

10 KB Snatches Left

30 DU’s

CAP 15min

Extra Work

Reverse Hyper 3×15

GHD 3×15