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12 Days of CrossFit

CrossFit PTC – WOD Metcon (Time) For time: 1 Handstand Pushup 2 Man Makers (25,15)-to stand only 3 Toes to Bar 4 Push ups 5

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December 16, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Bandy Shoulders 5 Kettle Bell Swings 4 single arm overhead squats each arm Burgener Warm

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SHRED Dec 16, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Run 1 mile Tabata Squat Run 800m Tabata SquatSCORE

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December 15, 2016

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

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SHRED Dec 15, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

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December 14, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 3 min to work on Jump-n-rope warm up/Doubles Couch stretch, pigeon pose 3x 5 Pull 10 push

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SHRED Dec 14, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back

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December 13, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Samson Stretch, Hamstrings, Pidgeon 2x 5 Reverse hypers 5 Ninja roll ups 5 good mornings

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SHRED Dec 13, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m 5 Squat Buy In – Agility Ladder Partner Arms Behind back & pigeon on back

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