Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-Up:

5 sets:
5 Muscle Snatch from Hip
5 Power Snatch from Mid Thigh
5 Overhead Squats
5 Hang Snatch (Above Knee)

Strength:

Hang Snatch (Above Knee)

5×2, perform each set 5-10lbs heavier than used two weeks ago

WOD Training:

EMOM 15, alternating:
a) 6-12 Ring Pushups
b) 2-6 Strict Chin-Ups
c) 10-15 GHD Sit-Ups

Extra Work:

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Legless Rope Climb
2) Legless Rope Climb
3) Long Rope Pull
4) Medium Rope Pull
5) Short Rope Pull
6) Lying-to-Standing Rope Climb