Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-up:

10 Minutes:
50′ Walking Russian Kettlebell Swing
50′ Inchworm
10 Dumbbell or Kettlebell Press, light weight, controlled eccentric

WOD 1:

“Grace”
30 Clean & Jerks For Time, 135#/95#

TIMECAP: 5:00

WOD 2:

3 Rounds For Time:
1000m Row
21 Deadlifts, 225#/155#

TIMECAP: 20:00

Extra Work: Clean Pull + Clean + Jerk, Build to Max, no more than two misses at top weights