Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:
5 Rounds
5 Pull-up Negatives
10 Empty Bar Goodmornings
5 Push-ups
10 Air Squats

Strength:
5 x 5 Push Press @ 75%

WOD:
50 Wallballs (20/14)
40 Deadlifts(155/105)
30 Burpees
20 KB Swings (70/53)
10 Power Cleans (155/105)
25 Wallballs
20 Deadlifts
15 Burpees
10 KB Swings
5 Power Cleans

TIMECAP: 16min

Extra Work:
EMOM 8
200m Run