Monday’s WOD

Buy In:
EMOM 4 Front Squats (heavy)
8 Rounds

200m run
20 DU’s
10 Push Presses (115/75)

4 Rounds

Cash Out:
:15 Superman
:15 Grasshoppers
:15 V-ups
:15 Sit-ups

2 Rounds


So you may notice, no back squats?!? That must be a typo! Actually its not, you guys have done a great job developing a basis of strength so now we are going to broaden our horizons! We will still be doing strength work several days a week, but we are also going to dedicated a few days to skill work and oly training.

If you are still interested in continuing with Wendler, that’s AWESOME! You are welcome to come in a few minutes early or stay a few minutes late…better yet, use some open gym time to keep up with your BS, SP and DL! Open gym is now available MW at 7:30pm, T/Th at 4:30pm and Saturday’s from 10-12…Sunday’s are “play it by ear” for the summer…but if a coach is headed to the box we’ll make sure they post something on Facebook so others can utilize that time too!

PS: Happy 6th Month Anniversary CrossFit Praus…what an amazing ride it’s been so far!

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