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SHRED March 27, 2017

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

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) “The Dead Zone” For Time: 18-15-12 Deadlift (155/75) ABMAT Sit-ups 18-15-12 KBS (53/35) Flutter Kicks (2:1) 18-15-12 Box Jumps

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WOD March 24, 2017

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

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SHRED March 24, 2017

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

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WOD March 23, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up 2x 10 Kettle Bell Swings 10m Bear Crawl 10 Ball Slams 10

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SHRED March 23, 2017

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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WOD March 22, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Arm Circles Down Dog/Up Dog Then 8 Empty Bar thrusters 5 push ups 5 pull

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SHRED March 22, 2017

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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WOD March 21, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400m Wrist stretch/Front Rack Stretch 10 pull ups 15 GHD Situps Dynamic Warm Up Burgener for

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SHRED March 21, 2017

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

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