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Shred-June 10, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Med Ball Throwing Drills:! -10 Chest passes! -10 Side passes! -10 Overhead passes! Samson Arm Circles Metcon

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Friday 6/10/2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n – Rope warm up- then 30 doubles Roll upper back, Banded bully stretch Arm Circles

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Shred-June 9, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

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Thursday 6/9/16

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Animal Farm Weightlifting 10-15 min to work on: Muscle Up/ Muscle up progression Handstand push

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Shred-June 8, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up/Agility Ladder Runners Complex/Arm Circles Metcon Metcon (Time) For Time 50 DU’s 15

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Wednesday 06/08/16

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x: 10 reverse hypers 10 banded good mornings 8 Kettlebell swings Burgener Warm Up (Review

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Shred-June 7, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll Legs/Shoulders w/LAX ball Run 200m Agility Ladder Metcon Metcon (3 Rounds for reps) For Reps 1

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Tuesday 06/07/16

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out legs then 2 rounds Row 250 5 Box Jumps 10 Wall balls

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SHRED 06/06/2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Bandy Pulls Bully, Subway, Scap, Face, Bent row Metcon Baby Barbara (Time) 3 RFT 20 Pulls

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WOD- June 6, 2016

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

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