WOD – Thursday, January 11, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll Back/Legs/Hips/IT Adductors

Hamstring Stetches (Coaches Choice)

2x

10 Hanging Scap Pulls (1s hold)

10 Squats

5 Box Jumps

Weightlifting

EMOM 15

Min 1 = 5 Deadlifts @ 55-60% of 1 RM

Min 2 = 20 Situps

Min 3 – 40s Alternating Bird-Dogs (10s)

Deadlift (5X5 @ 55-60%)

Metcon

Metcon (Time)

“Row or Go?”

For Time:

Row 2000m

Rest 3 Min

Row 1000m

Rest 2 Min

Row 500m

Reset rowers after each round

OR

For Time:

Run 1 Mile

Rest 3 Minutes

Run 800

Rest 2 Minutes

Run 400

Rx+= 20/14# vest for run.
Are you a faster runner or rower? You choose, best time wins.