08/29/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 Rounds of:

5 Windmills each way

4 Strict Pullups

3 ring dips

2 push ups

10 Boot strappers

Muscle Up Work

20 minutes of Muscle Up work. Weighted, ring,bar,jumping. Skill work
If you do not have muscle ups and are working on the pieces of a muscle up, alternate between dips/pull ups and trasition drills

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#