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April 19, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll out/hamstring stretch 5 min Row 250 1x 5 Kettle bell swings 5 wall balls 10 push

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SHRED April 19, 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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Tuesday April 18, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 couch stretch/pigeon pose 2x 10 Kettle bell swings 10 GHDs 10 Wall balls 3 Box

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SHRED April 18, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JumpN Rope Agile 8 Metcon Metcon (Time) 10, 9……1 KB Deadlift (70/53) T2B KB tea pots (10,

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Monday April 17, 2017

CrossFit PTC – WOD Warm-up () Weightlifting Snatch Balance (6 x 2 (55,65,65,75,85,95)%) Percentage is based on Snatch Snatch Metcon Your choice…. Angie (Time) For

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SHRED April 17, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 800m Dislocates,roll spine shoulders 2x 10 db thrusters, 10 push ups, 10 squats Metcon Metcon (Time)

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Saturday Team WOD

CrossFit PTC – WOD Metcon (AMRAP – Reps) Core Warm-up: 21-15-9 AB mat sit ups Floor Wipers Hip Extensions “Training Day” Teams of 3-5 18

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WOD April 14, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) jump n rope warm up Bandy shoulders Burgener warm up/clean Practice Jerk Weightlifting Bench Press (work up

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SHRED April 14, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m Agility Ladder 3 – (bear crawl back, broad jump back, crab walk back) runners complex

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WOD April 13. 2017

CrossFit PTC – WOD Warm-up Row 500 & Agile 8 (No Measure) Row 500 Agile 8 Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover

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