Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings
b) 10 Pushups + 15
c) 1:00 Jump Rope

Gymnastics: 

3 Rounds For Time:
20 Pullups
20 Hip Extensions OR 30 Superman Extensions w/Pause @ top

TIMECAP: 9:00

WOD 2:

7 Rounds For Time:
7 Sumo Deadlift High Pull, 97#/70#
7 Ring Dips

TIMECAP: 10:00

Extra Work: Snatch  5×3