Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

EMOM 10, alternating:
a) 4 Pullups or Ring Row + 6 Pushups + 10 Squats
b) 4 Clean High Liftoffs + 3 Clean High Pulls + 2 Power Cleans

Strength:

Clean Pull + Power Clean + Clean, Build to Max

WOD:

3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
10/7 Strict Handstand Pushups
16 One Legged Squats, alternating

TIMECAP: 16:00

Extra Work: Back Squat 4×5