WOD – Monday, September 11, 2017

CrossFit PTC – WOD


Warm-up (No Measure)

Row 500

Couch/Pigeon Stretch

Banded Hamstrings (5 Minutes)


2 Wall Climbs

10 Box Jumps

15 Banded Good Mornings

Allow 10 minutes to warm up deadlift.


Tillman (Time)

7 Rounds of:

7 Deadlifts (225/145)

200m Sprint

15 Pull-Ups

45 Second Rest

* Allow 35 Minutes

Rx+ = (275/185)

Rx Masters and Scaled = (185/105)
Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.