Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

10 Minutes:
50′ Suitcase Walking Lunge, change arms at 25′
10 Medicine Ball Mason Twists
20 Hollow Rocks

Strength:

Deadlift, Build to Heavy 3

WOD:

10 Rounds For Time:
3 Deadlifts, 315#/205#
5 Pullups
10 Pushups
15 Squats

TIMECAP: 24:00

Extra Work – For Time:
10 Squat Clean Thrusters, 135#/85#
8 Squat Clean Thrusters, 145#/95#
6 Squat Clean Thrusters, 155#/105#
4 Squat Clean Thrusters, 165#/110#
2 Squat Clean Thrusters, 175#/115#

TIMECAP: 15:00