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Saturday Partner WOD

CrossFit PTC – WOD (No Measure) Run 800/Row 1000/Jump Rope 5 min Your Choice – 5 min max Group Warm-up 2x 10 Kettle Bell Swings

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Friday April 8, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and back for 5 min then: 3 Rounds Run 200m 5 Box Jumps 10 Kettle

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Thursday April 7, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 5 single arm Kb Swing L/R

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Wednesday April 6, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Spiderman/Pigeon/Couch Teach Group Medball Clean Teach Group Hollow RockEMOM – 12 min 1. 2 Rope

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Tuesday April 5, 2015

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters

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Monday April 4, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Couch Stretch/Scorpion 3 rounds of Cindi 5 Pull ups 10 Push ups 15 squats Work

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Saturday Partner WOD

CrossFit PTC – Barbell Club Metcon Metcon (Time) Partner WOD: Teams of 2: 100 Sledgehammer Strikes 50 MB Partner Situps 100 KBS (53,35) 50 MB

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Saturday 4/2/16

CrossFit PTC – WOD Metcon Metcon (Time) Partner WOD: Teams of 2: 100 Sledgehammer Strikes 50 MB Partner Situps 100 KBS (53,35) 50 MB Partner

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