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Monday January 18, 2016

CrossFit PTC – WOD (No Measure) 400m run Hamstring stretch, pigeon pose, couch stretch 2x – with emtpy bar 5 deadlift 5 front squats 5

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Saturday Jan 13, 2016

CrossFit PTC – WOD (No Measure) Dynamic Runners Complex/Arm Circles Teach Movements Metcon (Time) Bring A Friend! 3 Rounds FGB Style: Wall Ball / Wall

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Friday Jan 15, 2016

CrossFit PTC – WOD (No Measure) Row 500 Down Dog, pigeon, roll upper back/shoulders 10x Arm circles (thumbs up fwd/back, thumbs down fwd/back) 10 empty

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Thursday Jan 14, 2016

CrossFit PTC – WOD (No Measure) Jump-N-Rope Warm up Lacrosse ball- shoulder/Hip 2x Agility ladder then 10m broad jump 3 Skin the cat 30s Ring

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Wednesday Jan 13, 2016

CrossFit PTC – WOD Warm-up (No Measure) Run 800m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x each side)

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Tuesday Jan 12, 2016

CrossFit PTC – WOD (No Measure) Row 500 Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 10 good mornings 3 Skin the cat 3 Box Jumps

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Monday Jan 11 2016

CrossFit PTC – WOD (No Measure) Run 200 Dynamic Warm Up Roll Legs/Couch Stretch/Pigeon pose 10 push ups 15 Squats Metcon (Time) 4 rounds for

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Friday January 8, 2016

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

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