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Saturday Partner WOD

CrossFit PTC – WOD Warm-up 1-Mile Run (Time) Max Effort 1-Mile RunOptional Row 2000m Metcon (AMRAP – Rounds and Reps) “Crazy 8’s” 8-Min AMRAP 8

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February 3, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs 5 min Row 500 2x 8 Banded Good Mornings 5 Ninja Roll ups 5 Box

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SHRED February 3, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

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February 2, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Agility Ladder drills w/Box jumps Band pulls and front rack stretch 2x 5 Frog Jumps

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SHRED February

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m animal kingdom Metcon AbTastic (3 Rounds for reps) FGB Style (1min each station) 3x Russian

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