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WOD September 8, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Animal FarmEvery other min on the min: 18 min (2x)-ie you get 1 min betwn

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SHRED September 8, 2016

CrossFit PTC – SHRED Warm-up Agility Ladder Drills 30 Partner Wall Balls Dislocates & Halos Partner Pigeon & Squats Metcon Metcon (Time) 5 Rounds For

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WOD Sept 7, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) roll upper back/shoulders with ball or roller Jump n rope warm up Down Dog / Cobra combo

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SHRED September 7, 2016

CrossFit PTC – SHRED Warm-up Med Ball Throwing Drills: -10 Chest passes -10 Side passes -10 Overhead passes Samson Arm Circles Metcon Metcon (4 Rounds

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WOD September 6, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Legs Hamstring stretch/Spiderman Then 2x 8 empty bar DL 8 Empty Bar Bent Row

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SHRED September 6, 2016

CrossFit PTC – SHRED Warm-up Couch/Pigeon/calves/ball for shoulders Metcon Metcon (Time) For Time: Row 2K 200 Double Unders Run 2 miles

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SHRED September 5, 2016

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up Down Dog, Groiner, Spiderman Metcon Metcon (Time) With a partner for time (share all reps):

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Labor Day 2016

CrossFit PTC – WOD Metcon Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball

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Labor Day 9/5;/16

CrossFit PTC – WOD Warm-up Run 400m – Dynamic Warm Up (No Measure) Run 400 Dynamic Warm up WOD Whitten (Time) 5 Rounds for time:

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Partner WOD

CrossFit PTC – WOD Metcon (Time) “Run Forest Run” Teams of 2 complete for time: 50 MedBall Cleans* (20,14) Run 200 100 MedBall Leg Raises

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