Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Press from Split, light weight, controlled eccentric
b) 10 Squat + Broad Jump
c) 10 Steps Forward Crawl + 10 Steps Backward Crawl

Strength:

Split Jerk 8×1

WOD:

21-15-9 For Time:
Wall Ball, 20#/14# to 10’/9′
Power Snatch, 75#/55#

TIMECAP: 8:00

Extra Work – EMOM 15, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions