Friday’s WOD – CrossFit Praus

Friday’s WOD

Friday

Warm-Up
10min of:
10 Strict Press
10 Back Squats
20 DU’s

Strength:
Find Push Press 3RM
then 2 x 2 at 85%

WOD:
As far as Possible in 15min
10 – 20 – 30 – 40 – 50…
DB Snatches (50/35)
Back Squat (135/95)
Double Unders

Extra Work:
15min Muscle-up Work
-Strict Weighted Muscle-up
-Strict Muscle-up
-Weighted Muscle-up
-Muscle-up
-Muscle-up Negative