Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

3 Sets:
75 Single Unders + 20 Double Unders
10 Tap Swings on Pullup Bar
10 Counterbalance Goblet Squats @ 3131 Tempo

Strength: 

Back Squat 5-5-5-5-5

WOD:

AMRAP 8:
4/3 Bar Muscle-Ups
4/3 Ring Dips
20 Double Unders

Immediately into:

AMRAP 8:
7 Toes-to-Bar
7 Pushups
200′ Shuttle Run

No rest between AMRAPs, complete on a single 16 minute clock.

Extra Work: Strict Pullup
2 x 2 Reps from Failure
2 x 1 Rep from Failure