Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

4 Sets:
10 Scapular Pullups w/pause @ top
10 Scapular Pushups w/Pause @ Top
10 Walking Lunges
10 Hollow Rocks

Strength:

Back Squat 5RM, then 90%x5x3

WOD: 

4 Rounds For Time:
10 Strict Toes to Bar
30 Superman Extensions w/Pause @ top

TIMECAP: 16:00

Extra Work: 10 Minutes Volume Accumulation:

Death March