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CrossFit PTC – WOD (No Measure) Row 750 Banded Scap pulls, face pull, bent rows, banded bully 2x 10 pull up 30 Sec ring support

CrossFit PTC – WOD (No Measure) Jump -n- rope (5 min) Banded bully, face pulls, banded scap pull Two rounds: 3 Scap Pull, Strict Pull

CrossFit PTC – WOD Come celebrate Ric’s birthday with a WOD in his honor! Metcon (AMRAP – Rounds and Reps) Group Warmup #Evil Ric Teams

CrossFit PTC – Barbell Club (No Measure) Dynamic Warm up Band Shoulder Stretches Burgener Warm Up Badger (Time) Three Rounds for time of: 30 ‘Squat’

CrossFit PTC – WOD We are closed Friday

CrossFit PTC – WOD Turkey Toss (Time) With a partner: 100 Med Ball Burpee-Chest pass (3m) 400m Overhead (fwd) pass partner run 100 Med Ball

CrossFit PTC – WOD (No Measure) Run 400 Samson Stretch 2x 8 Overhead Squats 10 GHD Sit ups (Ab Mat) 10 Back Extensions (Good Morning

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)

CrossFit PTC – WOD (No Measure) Row 750 Banded bully, face pulls, banded scap pull Two rounds: 3 Scap Pull, Strict Pull up, Kipping Pull

CrossFit PTC – WOD In memoriam of the victims of the recent terrorists attack in Paris. Metcon (Time) Group Warmup Teams of 3 for time: