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Tuesday Jan 12, 2016

CrossFit PTC – WOD (No Measure) Row 500 Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 10 good mornings 3 Skin the cat 3 Box Jumps

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Monday Jan 11 2016

CrossFit PTC – WOD (No Measure) Run 200 Dynamic Warm Up Roll Legs/Couch Stretch/Pigeon pose 10 push ups 15 Squats Metcon (Time) 4 rounds for

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Friday January 8, 2016

CrossFit PTC – WOD Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant

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Thursday January 7, 2016

CrossFit PTC – WOD Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear

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Wednesday January 6, 2016

CrossFit PTC – WOD (No Measure) Jump-n-rope warm up Down Dog, pigeon, roll upper back/shoulders 10x Arm circles (thumbs up fwd/back, thumbs down fwd/back) 10

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Tuesday January 5, 2016

CrossFit PTC – WOD (No Measure) Run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 5 pull ups 5 good mornings 5 Front squats with

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Monday January 4, 2016

CrossFit PTC – WOD 7:00am class has been cancelled. (No Measure) Row 750 Roll legs, Banded hamstring stretch 2x 10 pull up 10 Good morning

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