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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)

CrossFit PTC – WOD (No Measure) Group Warmup “Sweet Ab-brosia” Metcon (AMRAP – Reps) “Sweet Ab-brosia” Teams of 2 3 Rounds – I go/You go

CrossFit PTC – WOD (No Measure) Row 750 Hamstrings band stretches/Roll legs 2x 8 Good Morning Burgener Warm Up Deadlift (15 min to find 1

CrossFit PTC – WOD (No Measure) Run 800 Agility ladder drills Arm circles Down Dog/Spider man/Pigeon Take care of your hands! Angie (Time) For Time:

CrossFit PTC – WOD (No Measure) Row 500 2 x Animal Farm: 10m Inch worm 10m Bear Crawl 10m Crab Crawl 10m Spiderman Scorpion Stretch

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)

CrossFit PTC – WOD (No Measure) Run 400 Down Dog/Pigeon/ Scorpion 2x 5 push ups 5 pull ups 5 Ninja Roll ups 8 empty bar

CrossFit PTC – WOD Metcon (Time) Seven Heaven Teams of 2: 150 Battle Rope Reps 100 ABMAT Situps 100 Wall Balls 100 Calorie Row 100

CrossFit PTC – WOD (No Measure) Row 750 Hamstrings band stretches/Roll legs Junkyard Dog Burgener Warm Up Deadlift (5/45, 3/55, 2/62.5, 1/67.5, 1/72.5, 1/75, 80/3+)

CrossFit PTC – WOD Warm-up (No Measure) Row 500 2 x Animal Farm: 10m Inch worm 10m Bear Crawl 10m Crab Crawl 10m Spiderman Scorpion