Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

Row 1000m

3 sets @ easy pace:
8 Press
10 Tap Swings on Rings
12 Box Jumps, step down
12 Overhead Squats, light, pause at bottom

Strength: 

Performing a set every 2 minutes:
Press to max double, then 90%x2x3

WOD: 

2 Rounds For Time:
10 Muscle-Ups *Modifiable
20 Box Jumps, (30/24)
10 Overhead Squats (175/115)