WOD- Thursday October 12, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll upper back/lats/hips

Banded Shoulders Coaches Choice

2x

Run 200

8 Empty Bar Front Squats

8 Empty Bar Push Press

8 Empty Bar Overhead Squats

8 Empty Bar push jerks

Gymnastics

EMOM: 20 min

A: Hip Extension x 10

B: Side plank 40s

C: 2 Rope climbs

D: Side plank 40s

E: 8 Ring dips

Metcon

Metcon (3 Rounds for reps)

3x thru, fight gone bad style

1 min of each station for reps

Pull up

Row Calories

Hang Power Clean (135, 85)

rest 1 min

Rx+

CTB Pull up

HPC 185/105