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CrossFit PTC – WOD PU: B/58, A/129 DU: B/76, A/252 SS: B/2 x 45s, A/350 (No Measure) Dynamic Warm Up Shoulder Mobility Metcon (Time) Run

CrossFit PTC – WOD PU: B/58, A/129 DU: OFF SS: OFF (No Measure) Row 750 Banded Scap pulls, face pull, bent rows, banded bully 2x

CrossFit PTC – WOD PU: B/54, A/121 DU: B/68, A/236 SS: B/2x45s, A/340 (No Measure) Jump -n- rope (5 min) Banded bully, face pulls, banded

CrossFit PTC – WOD (No Measure) Run 200m Dynamic warm up Set upSkill- Rope Climbs (If you have a rope climb pick another gymnastic skill

CrossFit PTC – WOD (No Measure) Run 400m Hamstrings/Hips 2x 10 Hip extensions 10 Good mornings 10 Kettlebell swings Back Squat (45/5,55/3,62.5/1,67.5/10+) only 1 set

CrossFit PTC – WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge

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

CrossFit PTC – WOD Challenge: PU: B/44, A/101 DU: B/48, A/196 SS: B/2x30s, A/ 30s, 45s, 50s, 55s (No Measure) Row 500 2x 5 Good

CrossFit PTC – WOD Challenge: PU: B/42, A/97 DU/SS- OFF (No Measure) Run 200m Dynamic warm up Set upTime Cap on WOD = 45 min

CrossFit PTC – WOD Challenge: PU: B/40, A/93 DU: B/40, A/180 SS: B/75, A/ 2 x 1 min (No Measure) Jump -n- rope (5 min)