Friday WOD – CrossFit Praus

Friday WOD

Warm-up:

3 Sets For Quality:
10 Perfect Burpees
15 Goblet Squats, slow eccentric, pause at bottom
20 Superman Extensions w/Pause at top

Strength:

Front Squat 3-3-3, then accumulate 15 paused reps at -15%

WOD:

3 Rounds For Time:
20 Overhead Squats, 115#/75#
20 Bar Facing Burpees

TIMECAP: 15:00

Extra Work:

3 Rounds For Quality:
40 Hip Extensions
20 Toes-to-Bar