Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

Jog 800m, then

5 Sets:
3 Snatch High Liftoffs
3 Power Snatch from Below Knee
3 Overhead Squats
3 Drop Snatch
3 Snatch from Below Knee

Strength:

Every Minute for 15 Minutes:
1 Snatch

WOD:

For Time:
30 Wall Ball, 20#/14#
30 Dumbbell Snatch, moderately heavy, alternating
Run 400m
20 Wall Ball
20 Dumbbell Snatch
Run 400m
10 Wall Ball
10 Dumbbell Snatch
Run 400m

TIMECAP: 16:00

Extra Work: Clean OR Jerk 1RM