Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

EMOM 9, alternating:
a) 1:00 Rowing
b) 5 Half Kneeling Split Squats/side
c) 5 Forward Froggers + 5 Backwards Froggers

Strength:

Back Squat 6RM, then 90%x6x3

WOD: 

CrossFit Games Open Workout 14.4

AMRAP 14:
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball, 20# to 10’/14# to 9′
30 Cleans, 135#/95#
20 Muscle-Ups

Follow 2014 Open Standards as precisely as possible.

Extra Work: Power Clean 3-3-3, 3×3