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WOD

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 1x 10m Bear Crawl

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SHRED September 19, 2016

CrossFit PTC – SHRED Warm-up 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear Crawl bkwd 5

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) “Up the River” Teams of 2 Partition Reps as Needed: 10 Man-Makers 20 Burpees 30 OHS (95,65#) 40 Box

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September 16, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/5 min then Run 200m 1x Agility ladder and box jumps 10m Spiderman 10m inchworm 5

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SHRED September 16

CrossFit PTC – SHRED Warm-up Relay Shuttle Run 4 Rounds: 5 Meters 10 Meters 15 Meters 1st Baseman Fire Hydrant Metcon Metcon (4 Rounds for

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September 15, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Down Dog / Cobra combo Then 2x 10kb swings 10m Inchworm 2 wall climbs 10m

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September 14, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump -n- rope warm up Shoulder Band warm up/stretch then 2x 8 evil wheel roll outs 8

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SHRED September 14, 2016

CrossFit PTC – SHRED Warm-up JumpN Rope Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x

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September 13, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out legs for 5 min Pigeon pose/Hamstring stretch 2x 200m Run Agility Ladder 5 Box jumps

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