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SHRED Dec 12, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpNRope Warm Up Arm Circles, Claps Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon Metcon (3 Rounds for

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) “Three Wise Men” Teams of Three Complete 7 Minute AMRAPs of: 15 Calorie Row Wall Balls Wall

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December 9, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll out legs 1x 8 Evil wheel roll outs 8 Thrusters 8 Box jumps Weightlifting

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SHRED Dec 9, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Animal Kingdom 30 Partner Wall Balls Down Dog/Spiderman/Pigeon Metcon Metcon (3 Rounds for reps) 3 Rounds for

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December 8, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump-n-rope warm up Down Dog/Updog/Spiderman/Hamstring 1x 10 Kettle bell swings 10 Goblet squats 15 GHD sit ups

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SHRED Dec 8th, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpnRope Warm Up bands- subway, bully, face pulls, bent row 2x 5 pull ups 10 push ups

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December 7, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs and upper back (5 Min) Row 250 Bandy Shoulders 5 Kettle Bell Swings 4 single

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SHRED Dec 7, 2016

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200 m Dynamic Arm Circles Runners Complex (Samson, Groiner, Hamstring, Pigeon) Metcon WBBC Baseline (Time) 400m

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December 6, 2016

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Bandy Shoulders Agile 8 Metcon The CrossFit Total (Total Weight)

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SHRED Dec 6, 2016

CrossFit PTC – SHRED Warm-up Run 400 Agile 8 (No Measure) Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight) Groiner (10x

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