07/23/2020 – Thursday’s WOD

CrossFit Praus – Open Gym

View Public Whiteboard

Metcon (Weight)

GRIP:

On a 10 Min Timer:

Complete 3 rounds of

10 KB Rows (53/35) https://www.youtube.com/watch?v=z6_CuUtI8UA

8 body Drag Curls (85/55) https://www.youtube.com/watch?v=ZHa0OAcn7Bc

In remaining time complete max distance farmer carry (70/53)

SHOULDERS:

2X1Min Overhead Opener https://www.youtube.com/watch?v=rjiO8aQ4xco

4 rounds for Quality:

15 OH Shrugs https://www.youtube.com/watch?v=kbCGydlpnOs

15 Downward Dog https://www.youtube.com/watch?v=zKQ7U4-HshU