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Thursday October 22, 2015

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10

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CrossFit PTC – WOD Metcon (Time) W/U Run 400m 2x Arm Circles Leg Kicks 2 Wall Climbs 10 GHD Sit ups Skill: Rope Climbs For

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Tuesday October 20, 2015

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 wall washers-pvc 10 Kettle bell swings 10 hip extensions Back

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Monday October 19, 2015

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x 10 Banded good mornings 10 Banded side steps R &L 10

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 4 5 Minute Stations of: A B GTO (75/45) 5 Tire Flips Air

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Saturday – Hero

CrossFit PTC – Barbell Club Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m

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Thursday October 15, 2015

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10

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Wednesday October 14, 2015

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x Arm Circles Leg Kicks 10 x Straight leg, bent leg, 2

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