Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-up:

EMOM 12, alternating:
a) 12 Alternating Dumbbell or Kettlebell Press, light weight, control eccentric
b) 14 Goblet Walking Lunges
c) 16 Hollow Rocks + 0:15-20 Hollow Hold

Strength:

Push Jerk 3-3-3, 3×3

WOD:

15-12-9-6-3 For Time:
Pullup
Overhead Squat, 95#/65#
Ring Dip

TIMECAP: 15:00

Extra Work:

EMOM 16, alternating:
a) 5 Single Arm Kettlebell Swings + 4 Single Arm Kettlebell Swing + High Pull + 3 Kettlebell Snatch, left arm
b) 5 Single Arm Kettlebell Swings + 4 Single Arm Kettlebell Swing + High Pull + 3 Kettlebell Snatch, right arm