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SHRED June 26, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Dynamic Agile 8 Metcon Metcon (AMRAP – Reps) 15 min AMRAP Run 200m 6 Burpees 12 Pullups

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The 3 Amigo’s

CrossFit PTC – WOD Metcon (AMRAP – Reps) Teams of 3: AMRAP 5 min 15 SDLHP (75/45) 15 ABMAT Sit-ups 15 cal row (12 for

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WOD Friday June 23, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Couch/Sampson/Pigeon Banded Bully Stretch + Wrists 2x 10 KBS 10 Jump Squats 3 Wall Climbs

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SHRED June 23, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m roll legs & shoulders/lax ball Metcon Metcon (Time) Run 200m 40 Wall Balls (20/14) 21

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WOD Thursday June 22, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 5 min to roll out Legs/Back Hangmans/Banded Shoulders 2x Row 250 5 Empty Bar Hang Snatch High

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SHRED June 22, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose Animal Farm Metcon Metcon (AMRAP – Reps)

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WOD Wednesday June 21, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 singles + 30 Doubles/Attempts Roll Back/Hips/Legs Sampson/Spiderman/Pigeon 2x 5 Strict Pull-ups or Iso-Holds +Release 10 Evil

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SHRED June 21, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m banded scap pulls/face pulls 2x 10 Dislocates/10 pipe rolls each direction 5 Ninja roll ups

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SHRED June 20, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump n rope 6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt 10 Push

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