Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

10 Minutes of:
10 Goblet Squats w/Counterbalance
10 Perfect Burpees
10 Hollow Rocks
50 Single Unders + 15-20 Double Unders

Strength:

Pause Back Squat 8-8-8-8

WOD: 

For Time:
15-12-9-6-3 Burpee
Alternate With
30-24-18-12-6 Butterfly Sit-Ups
Alternate With
60-48-36-24-12 Double Unders

TIMECAP: 13:00

Extra Work:

EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top