WOD-Tuesday October 10, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

100 singles

40 doubles

Agile 8 (No Measure)

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson

Weightlifting

Back Squat (1RM)

Metcon

Frannie (Time)

50 Double Unders

15 Thrusters (95/65)

40 Double Unders

12 Thrusters

30 Double unders

9 Thrusters

20 Double unders

6 Thrusters

10 Double unders

3 Thrusters

Rx+ (135/85)