Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Romanian Deadlifts @ 30X1 Tempo
b) 8 Thrusters, pause @ bottom
c) 6-8 Pullups

Strength:

Front Squat 5RM, 90%x5x3

Notes
Percentages for backoff sets are based on today’s 5RM.

WOD: 

AMRAP 5:
Strict Handstand Pushup

Rest 1 minute

AMRAP 5:
Wall Ball Shots, 20#/14# to 10′

Rest 1 minute

AMRAP 5:
Rope Climb