Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

10 Minutes:
10 Perfect Burpees
10 Single Arm Overhead Walking Lunges, Left
10 Single Arm Overhead Walking Lunges, Right

Gymnastics:

10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

WOD:

For Time:
10 Overhead Squats, 135#/95#
20 Bar Facing Burpees
15 Overhead Squats
25 Bar Facing Burpees
20 Overhead Squats
30 Bar Facing Burpees

TIMECAP: 12:00

Extra Work:

EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions