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CrossFit PTC – Barbell Club (No Measure) Light stretching on your own prior to class Start class Immediately focusing on technique (10 minutes to complete)

CrossFit PTC – WOD Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – WOD Happy 240th Birthday USMC! (No Measure) Row 500 Dynamic Warm Up Burgener – Review Power clean Review Thruster Box Squat (5-5-5

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 30s hold ring support Leg Kicks/Straight leg, bent leg, 10

CrossFit PTC – WOD Partner WOD at 8:30 AM. Olympic Seminar at 9:30 AM. Game Changer Meeting at 7 AM or 9:30 AM. Metcon (Time)

CrossFit PTC – WOD 7:00 Game Changer Meeting – 1 8:30 WOD – only WOD today 9:30 GCC- Meeting #2 9:30 Olympic Lifting Seminar with

CrossFit PTC – WOD (No Measure) Dynamic warm up Junk yard dog Burgener Warm Up Clean (2/50%, 2/60%, 2/70%, 2(2/80%) ,1/90%) Metcon (4 Rounds for

CrossFit PTC – WOD (No Measure) Row 500 Groiner/Down dog/pigeon pose 2x 10 Banded good mornings 10 Banded side steps R &L 5 Ninja roll

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 30s hold ring support Leg Kicks/Straight leg, bent leg, 2

CrossFit PTC – WOD (No Measure) Dynamic Warm Up+ Junk Yard Dog Box Jump (1 RM) Use inches -it will say pounds Long Tall Helen