WOD- Thursday August 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump N Rope Complex

Roll Thoracic Spine/Lats/Back/Hips

2x With Empty Bar:

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Push Press

5 Good Mornings

5 Back Squats

Review Clean Complex

Weightlifting

3-Position Clean (5×2 AHAP (with good form))

Power, Above Knee, Floor
work from the top down & yes you do the complex twice then rest.

Metcon

Metcon (Time)

For Time:

Run 800 then,

3 Rounds of

30 Double Unders

10 Deadlifts (225/155)

1 Rope Climb

Rx Masters and Scaled = 185/115