Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 9, alternating:
a) 8 Deadlifts @ X131 Tempo
b) 10 Pushups
c) 8 Squat + Broad Jump

Strength: 

Deadlift 5-5-5-5-5

WOD:

AMRAP 7:
5 Ring Dips
10 Calorie Bike/Row
15 Box Jump Overs, 24″/20″

Rest 4:00

AMRAP 7:
5 Strict Push-ups
10 Deadlifts, 185#/125#
15 Wall Ball, 20# to 10’/14# to 9′

Extra Work: Back Squat 5×5, use 90% of this week’s heaviest set of 6

Notes
If the athlete did not complete this week’s sets of 6 back squats, perform that workout instead.