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Shred 7/6/16

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (AMRAP – Reps) 3x Russian Twist Flutter Kicks Abmat Situps plank

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WOD July 6, 2016

CrossFit PTC – WOD Warm-up Jump n rope warm up Band stretch/warm up 2x 8 Evil wheel roll outs 8 empty bar push press 8

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SHred 7/5/16

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m banded stretches for hammies & shoulders Metcon Metcon (Time) 6x Row 250m 10 GHD 15

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WOD July 5, 2016

CrossFit PTC – WOD Warm-up Run 400 Down dog/Scorpion Stretch 2x 5 Empty bar overhead squats 8 Reverse hypers 5 pull ups 8 Good mornings

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Satruday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Rowling 5X (2X #meters over 100 of Wallballs) + 10 ABMAT situps or GHDs Mobilize

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