Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

3 Sets For Quality:
20 Single Arm Overhead Walking Lunges (10/arm)
10 Ring Rows
15 Sit-Ups

Strength:

Push Press 40 Paused Reps @ 90% of last week’s top set of 5

WOD:

4 Rounds For Time:
15 Box Jumps, 24″/20″
10 Deadlifts, 185#/125#
5 Front Squats, 185#/125#

TIMECAP: 15:00

Extra Work:

Bike 6x2000m @ 7
1:00 rest between sets