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CrossFit PTC – WOD (No Measure) Dynamic Warm Up Demo movements Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell

CrossFit PTC – WOD (No Measure) Row 750m Roll back/Legs- Bands Shoulders 1x 8 Overhead Squats w/Bar 10 Reverse Hypers 10m Walking Lunge Burgener Warm

CrossFit PTC – WOD (No Measure) Run 200m 3x Agility ladder 10 Empty Bar Thrusters 10 Hip extensions (Ham raise if you can) 10 Good

CrossFit PTC – WOD (No Measure) Run 200m 3x Agility ladder Front rack with barbell 1x 8 Empty Bar Thrusters 8 Ball slams 8 Good

CrossFit PTC – WOD (No Measure) Dynamic Warm Up Renee (Time) 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9

CrossFit PTC – WOD Row- Animal Kingdom (No Measure) Row 500 2x: 10m Inchworm 10m Bear Crawl 10m Crab Crawl 10m Duck WalkShoulder Mob w/bands

CrossFit PTC – WOD (No Measure) Row 500m roll legs/Pigeon pose 1x 10m walking lunge 10 Squats 10 Ninja Get ups 10 Push ups Burgener

CrossFit PTC – WOD (No Measure) Run 400m Front Rack/ Legs/Shoulders 1x 10 Reverse Hypers 10 Thrusters 10 GHD Sit ups 10 pull ups Burgener

CrossFit PTC – WOD (No Measure) Run 200m 3x Agility ladder Front rack with barbell 1x 8 Empty Bar Thrusters 8 Ball slams 8 Good

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