Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

Jog 400m

4 Sets @ Easy Pace:
5 Goblet Squats
10 Hollow Rocks
5 Kettlebell Press, left arm
10 Superman Extensions
5 Kettlebell Press, right arm

Strength:

Back Squat 10-10-10-10

WOD:

AMRAP 10:
7 Touch-and-Go Clean & Jerks
Run 200m

Extra Work: 4 sets, alternating:

a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm