Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

3 Sets:
10 Single Arm Dumbbell Thrusters, light, left arm
10 Single Arm Dumbbell Thrusters, light, right arm
20 Superman Extensions w/Pause @ top
75-100 Jump Rope Single Unders

Strength:

Back Squat AMRAP 20 @ 85% of 1RM
Maximum: 40

WOD:

For Time:
3 Rope Climbs, 15′ Ascent
75 Thrusters, 75#/55#
3 Rope Climbs, 15′ Ascent
50 Overhead Squats, 75#/55#
3 Rope Climbs, 15′ Ascent
75 Butterfly Sit-Ups

TIMECAP: 18:00

Extra Work:

Bike 5:00 @ 6

3 Sets:
2000m @ 8-9
1000m @ 5-6