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Wednesday February 17, 2016

CrossFit PTC – WOD (No Measure) 3 min Junp-n-rope Dynamic Warm up 8 Overhead squats against wall 8 Thrusters with empty bar 8 Reverse hypers

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Tuesday February 16, 2016

CrossFit PTC – WOD (No Measure) 3 min Junp-n-rope Dynamic Warm up Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50

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Monday February 15, 2016

CrossFit PTC – WOD (No Measure) Run 400m Bands: Scap pulls, Face pulls, Banded Bully PVC- Dislocates 2x 10 Overhead squats against wall- pvc 10

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Saturday Team WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 2 75 Double Unders/ Overhead Squat 75 Double Unders/ Push Press 75 Double

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Friday February 12, 2016

CrossFit PTC – WOD Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear

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Thursday February 11, 2016

CrossFit PTC – WOD (No Measure) Run 400 Agility Ladder x3 Down Dog/pigeon/spiderman 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse Hypers

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Tuesday February 9, 2016

CrossFit PTC – WOD (No Measure) Row 500 Banded Hamstring stretch Banded Walks (Side, Forward, back) 10 steps each way 2x 8 Good mornings (second

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Monday February 8, 2016

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

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Saturday 6 Feb 2016

CrossFit PTC – WOD Metcon (AMRAP – Rounds and Reps) CF Baseball – AMRAP 20 min Team of 4 or 5 – “Bases” are set

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