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CrossFit PTC – WOD (No Measure) Run 400m Band stretch hammies/ 2x 5 pull ups 10 good mornings 3 Skin the cat 3 Box Jumps

CrossFit PTC – WOD (No Measure) Dynamic Warm Up Demo movements Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20#

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

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 Merry Christmas: We are closed PU: 72, 157 DU & SS = off

CrossFit PTC – WOD No classes or open gym after 11:00am PU: 70/153 DU & SS = off (No Measure) Run 400m Down dog/Pidgeon/spiderman 2x

CrossFit PTC – WOD PU: 68, 149 DU: 96, 292 SS: 2 x 1min test, 5 x 1 min test (rest as needed) (No Measure)

CrossFit PTC – WOD B A PU: 66, 145 DU: 92, 284 SS: 30s, 45s, 55s,A/100 speed steps (No Measure) Run 400 Dynamic Warm up

CrossFit PTC – WOD PU: B/64, A/141 DU: B/88, A/276 SS: 30s, 45s, 50s, 55s A/ 3 x 1 min test Row 500 & Agile

CrossFit PTC – WOD We will do the same WOD at 8:30 and 9:30. Avoid the crowd and come early. Metcon (Time) For time: 1