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SHRED February 23, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs & back 5 min then 3x run 200m, 5 box jumps, 10 kb deadlifts Metcon

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February 22, 2017

CrossFit PTC – WOD Warm-up Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl

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SHRED February 22, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal farm 2x Bear Fwd & Bkwd, Crab, Inchworm, Spiderman Metcon Metcon (AMRAP – Rounds

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WOD – February 21, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Down Dog/Up Dog/spider man/Hamstring 2x 3 Pull ups 5 push ups 10 squats Burgener Weightlifting

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SHRED February 21, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps

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Shred February 20th, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m shoulders with band Metcon Metcon (Time) Teams of 2 4 Rounds for Time of: 750m

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) Group Warmup “Walk the Plank” Teams of 2 Complete for Time 1) 400m Team Run 100 AbMat Sit-ups 20

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January 17, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Animal Farm Junk Yard Dog Burgner Warm Up Weightlifting Snatch Balance (3RM)

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