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CrossFit PTC – WOD (No Measure) Row 1000m Hamstrings with bands, spider man/pigeon 2x 5 perfect overhead squats against wall 5 ninja roll ups 5

CrossFit PTC – WOD (No Measure) Jump-n-rope warm up Roller/Couch Stretch/Pigeon pose 3 Rounds of Cindy 5 Pull ups 10 Push ups 15 Squats Ghost

CrossFit PTC – WOD Metcon (5 Rounds for reps) Teams of 4: – Station 1: 40m shuttle farmers carry (35/25) (yes there is no switch

CrossFit PTC – WOD (No Measure) Run 400m Agility Ladder Dislocates/pipe-roll 2x 8 pull ups 8 squats facing the wall 8 Overhead squats against wall

CrossFit PTC – WOD (No Measure) Row 500 Hamstring Stretch/spiderman 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse Hypers Deadlift (7x 3@

CrossFit PTC – WOD (No Measure) Run 400m Down Dog/pigeon/spiderman 2x 8 Overhead squats against wall 8 Thrusters with empty bar 8 Reverse hypers Burgener

CrossFit PTC – WOD (No Measure) Jump-n-Rope warm up -3min Bands: 15 Scap pulls, 15 face pulls, 15 bent rows Subway and banded bully 2x

CrossFit PTC – WOD (No Measure) Row 750 Roll legs, Banded hamstring stretch 2x 10 pull up 10 Good morning 10 Empty Bar thrusters Burgener

CrossFit PTC – WOD (No Measure) Run 400 Dislocates/pipe-roll Shoulder mobility (ball/roller) 2x 8 pull ups 8 squats facing the wall 8 Overhead squats against

CrossFit PTC – WOD (No Measure) Run 200 Agility Ladder x3 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse Hypers10