Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100′ A Skip
b) 15 Wall Ball, 20#/14# to 10′
c) 5 Clean High Liftoffs + 4 Clean High Pulls + 3 Power Cleans 

Strength: 

Clean Pull + Power Clean + Clean 2-2-2, 3×2

WOD:

AMRAP 14:
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squats, 115#/75#

Extra Work – EMOM 12, alternating:
a) 5 Back Squats, use 90% of top set from Day 2 of this week.
b) 6/4 Bar Muscle-Ups