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November 23, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Mobility- Roll legs and back, then partner assisted t-spine stretch 2x: 5 Box jumps 5

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SHRED November 22, 2016

CrossFit PTC – SHRED Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

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November 22, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Down Dog/Up dog Bandy Shoulders Animal Farm Weightlifting 15 min EMOM A: Handstand Push-ups (6)

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November 21, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500/Roll legs & Back Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters 12

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SHRED November 21, 2016

CrossFit PTC – SHRED Warm-up Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21 KBS (53/35) 15

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 2 – I go/You go Style Complete as many reps as possible in 5 minutes

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November 18, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n Rope warm up Bandy Shoulders 10m Walking lunge then 2x 10m Walking lunge 4 x

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SHRED November 18, 2016

CrossFit PTC – SHRED Warm-up Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps) 4 Rounds In

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SHRED November 17, 2016

CrossFit PTC – SHRED Warm-up Row 500m banded scap pulls/face pulls 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups 10 perfect overhead squats

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November 17, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500/Roll legs & Back Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters 12

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