Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

EMOM 15, alternating:
a) 14 Single Arm Overhead Walking Lunges (switch arms after 7 reps)
b) Row 200m/150m
c) 10 Lying Windshield Wipers (Left + Right = 1 Rep)

Strength: 

Split Jerk 3RM

WOD:

3 Rounds For Time:
30 Squat Snatch, 75#/55#
4/3 Rope Climbs

TIMECAP: 15:00

Extra Work: Row 70 Minutes @ 6