Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

3 sets:
Jog 200m
5 Muscle-Up Transitions on Low Rings
5 Double Pause Front Squats

Strength:

Front Squat 8RM, 90%x8x2

Notes
Percentages for backoff sets are based on today’s 8RM.

WOD:

5 Rounds For Time:
6 Muscle-Ups
5 Deadlifts, 175#/115#
4 Hang Power Cleans, 175#/115#
3 Front Squats, 175#/115#
2 Shoulder-to-Overhead, 175#/115#

TIMECAP: 12:00