WOD Thursday July 13, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 Minutes Jump-n-rope warm up

2X Through

1 Minute Each of:

Couch Stretch – L then R

Pigeon Pose – L then R

Front Rack Bandy Shoulder – L then R

Empty Bar BN Mobility Drill – Standing then Squatting

Weightlifting

Front Squat (55/5, 62.5/5, 3(67.5/10))

Metcon

Metcon (Time)

For Time:

100 DUs then,

5 Rounds of:

10 DB Deadlift (35/20)

10 DB Power Clean

10 DB Front Squat

Then 100 DUs

Rx+ = (50/35)

Masters 55+ (25/15)

Sub for DU- 3/1