07/17/2018 – Tuesday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

12 Sampson Lunges

10 Boot Strappers

8 inch worms

6 Tap swings

Back/Front Squat Program

Back Squat Front Squat

1 x 5 @ 60% 1 x 5 @ 65%

1 x 5 @ 70% 1 x 5 @ 70%

1 x 5 @ 75% 1 x 5 @ 75%

1 x 5 @ 75%

Metcon (Time)

21-15-9-

Rowing

S2OH (115/75)

BOX JUMPS

200M Run is the “dash” You should end on the run.

Cap 15 minutes.

Weight should be light enough to do large sets. This should be a quick, intense wod. Scale accordingly.