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Wednesday September 16, 2015

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

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Monday September 14, 2015

CrossFit PTC – WOD (No Measure) Jump-n-Rope warm up Mob: Shoulder 1x 5x Turkish Get up and Waiters Walk 10m 5x single arm overhead squat

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Friday September 11, 2015

CrossFit PTC – WOD (No Measure) Run 400 Mob: Shoulders/Chest 1x Bear Crawl Fwd/Backward (10m) 10 push ups Crab Crawl 8 Glute Ham Raisesteach KB

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Wednesday September 9, 2015

CrossFit PTC – WOD (No Measure) 100 singles/20 doubles Bands for shoulders Dynamic Warm Up (include squats)Review: Hang Power Clean Split Jump Thruster Scaling for

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Tuesday September 8, 2015

CrossFit PTC – WOD (No Measure) 150 singles/40 doubles Mob: Shoulders/Chest 1x Bear Crawl Fwd/Backward (10m) 10 push ups Crab Crawl 8 Glute Ham Raises

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Monday September 7, 2015

CrossFit PTC – WOD (No Measure) Row 500 Couch Stretch/Pigeon pose/Hamstring bands 1x 8 Overhead Squats w/Bar 10 Reverse Hypers 10m Walking Lunge 10m Banded

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Abbate

CrossFit PTC – Strength Club Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155#

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