Thursday’s WOD – CrossFit Praus

Thursday’s WOD

Warm-Up:

EMOM 15, alternating:
a) 1:00 Jump Rope
b) 6-8 Ring Rows + 6-8 Pushups
c) 16 Single Arm Overhead Walking Lunges, change arms after 8 steps

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c )
3) Transition Rock

WOD:

AMRAP 7:
50 Double Unders
10 Overhead Squats, 115#/75

Extra Work:

Row

5:00 @ 6

3 Rounds:
1000m @ 8
500m @ 6