WOD- Friday August 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

Banded Shoulders

2x

5 Pushups

5 Diamond Pushups

5 Hands Wide Pushups (outside shoulders)

5 Plank Shoulder Taps (each side)

8 Box Jumps

10 KBS

Review Complex

Weightlifting

2 Push Press + 2 Push Jerks

5×1 @ 65% of clean

From rack/boxes

Push Press

Push Jerk

Clean (Use 65%—for the PP+PJ complex; no clean)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#