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CrossFit PTC – Barbell Club Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham”

CrossFit PTC – WOD (No Measure) Row 500 Dynamic Warm Up Burgener – Review Clean pull, hang clean, clean Clean (Clean pull, hang clean, Clean

CrossFit PTC – WOD (No Measure) Run 400 Groiner/Down dog/pigeon pose 2x 10 Banded good mornings 10 Banded side steps R &L 5 Ninja roll

CrossFit PTC – WOD (No Measure) Jump-n-rope x 2 Banded Scap pulls, face pull, bent rows, banded bully 2x 10 good morning 10 Reverse hyper

CrossFit PTC – WOD (No Measure) Row 750 Two rounds: 3 Scap Pull, Strict Pull up, Kipping Pull up 3 Down dog push up, strict

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 Game Changer Challenge 15.3 (AMRAP – Reps) AMRAP 8 Minutes: 50m Shuttle Sprint 20 Overhead Prison Lunge (45,25) 7 Burpees ~scaled

CrossFit PTC – WOD No girls/heroes today. Meet at gym at 8:30…WOD will start once the food is weighed and loaded. Fitness starts with Food

CrossFit PTC – WOD (No Measure) Run 400 2x 10 Empty Bar good morning 10 Empty Bar Thrusters 10 Sit ups Deadlift (5-5-5+ @ 70%)

CrossFit PTC – WOD (No Measure) Run 400m Dynamic Warm Up Burgener – Review clean Practice Jerk (split jerk) Clean and Jerk (Clean/Clean/Jerk-55,65,70,75,75,80) Speed/Form Priority