Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

5 Sets:
3 Push Press
4 Power Jerk
5 Split Jerk
6 Perfect Burpees

Strength:

Split Jerk 5RM

WOD:

For Time:
45 Thrusters, 95#/65#
3/2 Legless Rope Climbs, 15′ Ascent
3/2 Rope Climbs, 15′ Ascent

TIMECAP: 8:00

Extra Work:

Front Squat

85%x2x8
2:00 rest between sets