Monday’s WOD – CrossFit Praus

Monday’s WOD

1/15/2018
Monday
3 Rounds
10 Windmills
10 air squats
10 Hollow Rocks

Strength:
Front Squat
40 reps @ 70%
Cap 20 Minutes
WOD:
5 Kettlebell swings (70/53)
10 Goblet Squats (70/53)
20 Sit ups

5 rounds: CapĀ 10 minutes Then:
5 minutes on bike/rower (cool down)
5 minutes on roller to roll legs

 

Extra Work:
EMOM 12:
a.) GHD Sit ups 8-18
b.) Waited back extention hold 30 sec.

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