Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

10 minutes @ easy pace:
30 Single Unders + 10 Double Unders
15-20 second Chest-to-Wall Handstand
50′ Inchworm
10 Box Jumps, moderate height, step down
5 Half Kneeling Press/side

Skill:

8 Minutes Volume Accumulation

3 Decline Push-ups
5 Strict Chest-to-Bar Pullups
10 Goblet Squats

WOD:

With a Running Clock

Minutes 00:00 – 2:00

Run 400m

Minutes 2:00 – 18:00

AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

Minutes 18:00 – 20:00

Run 400m

Score is AMRAP and 400m Finish Time