Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

10 Minutes @ Easy Pace:
75-100 Single Unders
20 Single Arm Overhead Walking Lunges, light weight, switch arms at 10 reps
10 Pushups

WOD 1:

AMRAP 12:
10 Handstand Pushups
10 One Legged Squats, alternating

WOD 2:

3 Rounds, Each For Time:
9 Thrusters, 115#/75#
12 Thrusters, 95#/65#
15 Thrusters, 65#/45#

1:00 Rest between rounds

TIMECAP: 10:00

Extra Work:

Row

5:00 @ 6

3 Rounds:
1000m @ 8
500m @ 6