Tuesday’s WOD – CrossFit Praus

Tuesday’s WOD

Warm-up:

10 Minutes:
Jog 200m
10 Rotational Medicine Ball Throws/side
10 Goblet Squats @ 31X1 Tempo

Strength:

Paused Front Squat 5-5-5-5-5

WOD:

AMRAP 8:
1 Rope Climb, 15′ Ascent
10 Burpees

Extra Work:

Run 5k
During the course of the run, complete a total of 100 pushups and 200 squats. They may be split up and completed whenever and however the athlete chooses, but the athlete must run at least the first 400m before performing any pushups or squats.