Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

EMOM 10, alternating:
a) 5 Hang Muscle Snatch + 5 Overhead Squats + 5 Hang Snatch, empty barbell
b) 5 Tap Swings on Pullup Bar + 5 Ring Rows + 10 Walking Lunges

Strength:

Low Hang Snatch 2RM, then 90%x2x2

WOD:

2 Rounds For Time:
20 Pullups
20 One Legged Squats, alternating
Run 800m

TIMECAP: 18:00

Extra Work: Row 4000m @ 9