Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:
5 Sets:
5 Push Press @ X131 Tempo
5 Front Squats
5 Strict Pullups
15 Hollow Rocks

Strength:

Push Press 10RM, then 90%x10x2

WOD:

6 Rounds For Time:
8 Front Squats, 195#/135#
10 Chest-to-Bar Pullups
12 Butterfly Sit-Ups

TIMECAP: 10:00

Extra Work: 16 Minutes Volume Accumulation:

5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps