WOD- Wednesday September 6, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 Singles + 50 Doubles

Lacrosse Ball Shoulder Front/Back

2x

10 Single Arm Russian KBS (5L/5T)

10 Single Arm KB Clean (5L/5T)

10 Single Arm KB Snatches (5L/5T)

6 Single Arm Turkish Get-ups (3L/3R)

Weightlifting

Bench Press (5 sets of 3 @ 77.5% or add 5-10 lbs from last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

Run 400

8 Alternating Turkish Getups (35/25)

16 Pull-ups

Rx+= 45/35# Empty Barbell/CTB

Masters Rx and Scaled = (30/20)
rx+ is with a barbell.

Yes, you must alternate.

CTB means you actually contact your chest below the collar bone.