WOD- Thursday September 7, 2017

CrossFit PTC – WOD


Warm-up (No Measure)

Dynamic warm up

Dislocates with PVC

Run 200m

Couch/Pigeon Stretch


8 x Single arm dumb bell overhead squats

5 box jumps

work up to Single Arm Db Snatch weight.


Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

15 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)

Run 400 Meters

(If you will get less than 1 minute rest, cut the last run)

Record the time of each round

Rx+ (50/35)