Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

4 Sets:
8 Back Squats @ 31X1 Tempo
30-50 Single Unders + 15-20 Double Unders
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength:

Back Squat 5×6, use 90% of last weeks heaviest set of 8

Partner WOD:

4 Rounds, resting while partner works or 2 minutes:
Row 250m
50 Double Unders

TIMECAP: 18:00

Extra Work

5 Rounds For Time:
4 Muscle-Ups
8 Kettlebell or Dumbbell Thrusters, heavy

TIMECAP: 10:00