Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

3 Sets:
Row 250m
10 Strict Pushups
10 Squats w/3 second PauseĀ 

Strength:

Back Squat 10RM

WOD:

60 Calorie Row
50 WallBalls 20#/14#
40 Burpees
30 Pull-ups
20 Cleans 155#/105#
10 Handstand Push-ups

Time Cap 18 minutes