Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 15-25 Double Unders OR 50-75 Single Unders
b) 0:30-0:45 Front Plank
c) 4-6 Ring Row + Ring Row + Sit Back

Gymnastics:

Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups
5-10 Strict Toes-to-Bar
10-15 Back Extensions

WOD:

“Annie”
50-40-30-20-10 For Time:
Double Unders
Anchored Sit-Ups

TIMECAP: 13:00

Extra Work: Snatch 2RM, then 3×1 @ 2RM load