Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

3 Sets:
14 Walking Lunges
12 Superman Extensions w/Pause
10 Sit-Ups
8 Pushups

3 Sets:
5 Back Squats @ 50X1 Tempo

Strength:

Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week

WOD:

AMRAP 10:
15 Russian Kettlebell Swings, 32kg/24kg
15 Pushups

Extra Work: 4 sets, alternating:

a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm