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Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) Teams of 2: 26 Min AMRAP Row 400m Power Clean (95/65- Rx+=115/85) Row 400m Ball

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Friday May 6, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Tabata Jump Rope (DU’s if you have them) lacrosse ball for shoulders, legs with roller Metcon Metcon

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Thursday May 5, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m – then Dynamic 1st baseman/Pigeon/arm circles Metcon Metcon (8 Rounds for reps) Tabata side shuffle

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Wednesday May 4, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) 10x Burpees, Mtn Climbers, Jumping Jacks Wagon Wheel Plank Metcon Metcon (AMRAP – Reps) 2x w/ a

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Tuesday May 3, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner ArmsBehind back & pigeon on back Metcon

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Monday May 2, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 4 5 Minute Stations; Tire Flips/Box Jumps (20″) Ball Slams/Slam Ball Situps Farmers

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Friday April 29, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

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Thursday April 28, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

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Wednesday April 27, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Mobility: Arm Circles Runners Complex Metcon Metcon (Time) WBBC Baseline! X 2 400M

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