Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

3 sets @ easy pace:
60 seconds jump rope singles
60 seconds smooth, controlled air squats

5-1 Push Press
5-1 Power Jerk
5-1 Press in Split
5-1 Tall Jerk from Toes
5-1 Split Jerk

Strength: 

Jerk 3-3-3, 3×3

WOD: 

4 Rounds For Time:
10 Overhead Squats, 135#//95#
20 Box Jumps or Step-Ups, 24″/20″

TIMECAP: 10:00 min