WOD Thursday June 15, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll Upper Back + Lacrosse Ball

2x

10 Box Jumps

5 Single Arm DB Power Snatches (L+R)

15 Air Squats

10 Ball Slams

Review DB Snatch

Weightlifting

10 MIN EMOM (Do A on the Odd, B on Even minutes)

A- Alternate 30 Sec Hand Stand Holds/L-Sit/Pullups

B- Dumbbell Squat Snatch- Practice (start light and move up)
For A, rotate to a new movement each time.

Metcon

Metcon (Time)

4 rounds for time

500 Meter Row

20 Alternating DB Squat Snatch (10 ea arm)

Rx+= 50/35#

Rx= 35/25#

Rx Masters 55+ = (25/15#)

Scaled (25/15#)

Metcon