WOD – Tuesday, January 8, 2019

CrossFit PTC – WOD

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Accessory Core Work

EMOM 12

Min 1 = 20 Situps + 10 Straight Leg Raises

Min 2 = 50m Farmers Carry (AHAP)

Min 3 = 40s Plank Hold

Min 4 = 30s Assault Bike (Slow-Med-Fast)

Metcon

Metcon (Time)

Complete for Time:

50/35 Calorie Row

125 Double Unders (375 Singles or DU Prog)

Run 1 Mile

125 Double Unders

50/35 Calorie Row

DU Prog = Sub 60 DUs counting attempts each set

Sub 40/25 Assault Bike and 2000m Row if athlete can’t run