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WOD April 6, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Bandy Shoulders 2x 10 Kettle bell swings 5 Box Jumps 5 KB Deadlifts from boxes

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SHRED April 6, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) run 200m than agility ladder runners complex Metcon Helen (Time) 3 Rounds for time of: 400m Run

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WOD April 5, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 750 Spiderman/Pigeon/Couch Teach Group Medball Clean WOD Metcon (Time) Partner WOD For Time: Row 4000/3500 200

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SHRED April 5, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE 2x Bear fwds/bkwrds, crab, spiderman, inchworm Metcon Metcon (AMRAP – Rounds and Reps) 20

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WOD April 4, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters

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SHRED April 4, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Couch/Pigeon/calves Metcon Metcon (2 Rounds for reps) Run 1 mile Tabata Squat Run 800m Tabata SquatSCORE

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Monday April 3, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Scorpion Stretch/Hang man 2x 5 Pull ups 10 Push ups 15 squats Weightlifting Shoulder Press

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SHRED April 3, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m bands- scap pull, subway, face pull, bent row, bully, 2x 5 ring rows 10 push

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