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CrossFit PTC – WOD (No Measure) Dynamic Warm Up Metcon (4 Rounds for time) 4 Rounds each for time: In 10 min Run 800m 15

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

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 There is no 8:30 class on Saturday (No Measure) Coach’s Option Metcon (Time) Team of 2: Row 7000m /6300m Partner does

CrossFit PTC – WOD (No Measure) Row 750 Hamstrings band stretches/Roll legs 2x 8 Good mornings (empty bar, add weight) 10 m walking lunge 5

CrossFit PTC – WOD (No Measure) Run 400m Agility Ladder Dislocates/pipe-roll 2x 5 Ninja Roll ups 8 Empty Bar Thrusters 8 Reverse Hypers Thruster (

CrossFit PTC – WOD (No Measure) Run 400 Bands: 15 Scap pulls, 15 face pulls, 15 bent rows Subway and banded bully 2x 2 skin