Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

3 Sets:
50′ High Knees
50′ Buttkickers

2 Sets:
50 ft Run
Brisk Walk Back

Endurance:

5 Sets on a 4 Minute Clock:
SPRINT 300m on Rower or 500m on Bike

Hero WOD:

“The Chief”
AMRAP 3:
3 Power Cleans, 135#/95#
6 Pushups
9 Squats

Repeat for a total of 5 cycles, resting 1 minute between cycles. Score continuously, beginning each cycle where you left the previous one.

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