Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

4 Sets:
5 Medicine Ball Squats
5 Medicine Ball Cleans
5 Medicine Ball Thrusters
30-50 Single Unders + 10-15 Double Unders

Strength: 

Front Squat 5-5-5-5-5

WOD:

For Time:
90-60-30 Wall Ball, 20# to 10’/14# to 9′
Alternate With
180-120-60 Double Unders

TIMECAP: 16:00

Extra Work: 4 Sets:
10 Biceps Curls, slow eccentric, light weight
50 Band Triceps Pushdowns, light band