07/09/2020 – Thursdays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Metcon (Time)

Complete 3 rounds for time of:

75 Double-unders

25 Push-ups

75 Double-unders

25 Deadlifts

18 minute time cap

Competitor

(155/105)

Intermediate

(135/95)

Accessory/Mobility Work

Shoulders

5X30sec/arm KB Arm Bar (50/35)

5X10 Alternating Bent Over Row (50/35)

Superset these two movements

Squat

1X1Min/leg Dorsiflexion PAILS & Rails

3X10 Knee together Squats

3X10 Psoas March