Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 10, alternating:
a) 200′ Shuttle Run (50′ Slow, 50′ Medium, 100′ Fast)
b) 6-8 Ring Rows + 8-10 Pushups + 10-12 Hollow Rocks

WOD: 

@ 0:00
AMRAP 10:
5 Power Cleans, 205#/145#
15 Calorie Assault Bike or Row

@ 10:00
AMRAP 10:
5 Muscle-Ups
200m Run

@ 20:00
AMRAP 10:
5 Squat Snatches 135#/95#
15 Calorie Assault Bike or Row

@ 30:00
AMRAP 10:
5 Wall Walks
200m Run

All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop.

Extra Work: Push Press w/Pause @ top 5-5-5-5