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SHRED August 19, 2016

CrossFit PTC – SHRED Warm-up Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for Reps: FGB Style

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WOD August 19, 2016

CrossFit PTC – WOD Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

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SHRED August 18, 2016

CrossFit PTC – SHRED Warm-up Jump n Rope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups 15

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WOD August 18, 2016

CrossFit PTC – WOD Warm-up Jump n Rope Down dog/Scorpion Stretch/ Band-Shoulder warm up Group led: Deadbugs 10m Bear crawl-fwd-back Superman/Iron man 10m Spiderman Take

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SHRED August 17, 2016

CrossFit PTC – SHRED Warm-up Run 200 m Dynamic Arm Circles Runners Complex Metcon WBBC Baseline (Time) 400m Run 40 squats 30 sit ups 20

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WOD August 17, 2016

CrossFit PTC – WOD Warm-up Run 400 2x 10 Squats 10 Wall balls 10m Frankenstein Walk 10 Kettle Bell swings 10 Goblet squats (review squat/power

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SHRED August 16, 2016

CrossFit PTC – SHRED Warm-up Run 400m then Agile 8 (No Measure) Run 400m Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

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WOD August 16, 2016

CrossFit PTC – WOD Warm-up Dynamic Warm up Down Dog/Scorpion Metcon Long Tall Helen (Time) 3 rounds for time of Run 800m 21 Kettle bell

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SHRED August 15, 2016

CrossFit PTC – SHRED Warm-up Dynamic Couch/Pigeon Metcon Metcon (AMRAP – Reps) In Teams of 2: 90 sec. per station for Max Reps, Rest 30

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WOD August 15, 2016

CrossFit PTC – WOD Warm-up Row 500 Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8 empty bar thrusters 8 kettle bell

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