Wednesday’s WOD – CrossFit Praus

Wednesday’s WOD

Warm-up:

3 Sets:
5 Pullups
10 Pushups
15 Hollow Rocks

Strength:

AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation

WOD:

For Time:
100 Pullups
100 Pushups
100 Sit-Ups
100 Squats

Athlete must complete the full 100 repetitions of each exercise before moving onto the next one.

TIMECAP: 30:00

Extra Work:

@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00