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December 1, 2016

CrossFit PTC – SHRED Warm-up Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Metcon Metcon (Calories) Row Ladder for Calories 5 min rest

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SHRED November 30, 2016

CrossFit PTC – SHRED Warm-up Bear Crawl fwd/bkwd, Inchworm, crab, Dislocates & halos with bands or pvc Metcon Metcon (3 Rounds for reps) 8 min

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November 30, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and upper back (5 Min) Row 250 Bandy Shoulders 5 Kettle Bell Swings 4 single

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November 29, 2016

CrossFit PTC – WOD Warm-up Run 400m (No Measure) Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

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SHRED November 29, 2016

CrossFit PTC – SHRED Warm-up Row 500m Agility Ladder x 5 Samson/Couch/Pigeon Metcon Metcon (Time) 3 x 30 set Unbroken Wall Balls 10 Minute time

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November 28, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 + 30 double unders Dynamic Warm Up (Demo/go through movements and set up) Metcon Filthy

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SHRED November 28, 2016

CrossFit PTC – SHRED Warm-up Runner Complex Samson, Groiner, Hamstring, Pigeon Metcon Run, Run, Run! (Time) Run 1 mile Rest 1 minute Run 800m Rest

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) “Back in the Saddle” Teams of 2 Complete for Time: 1-mile Partner Run 50 Overhead Squats (95/65) 100 GHD

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November 24, 2016

CrossFit PTC – WOD Turkey Toss (Time) With a partner: 100 Med Ball Burpee-Chest pass (3m) 400m Overhead (fwd) pass partner run 100 Med Ball

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November 23, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Mobility- Roll legs and back, then partner assisted t-spine stretch 2x: 5 Box jumps 5

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