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Saturday Team WOD

CrossFit PTC – WOD Metcon (4 Rounds for reps) “Buddy Check” Teams of 2 Complete 5 Minute Stations of: 25 Burpee Over-the-Wall 50 ABMAT Sit-ups

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WOD- Friday August 1, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200 Banded Shoulders 2x 5 Pushups 5 Diamond Pushups 5 Hands Wide Pushups (outside shoulders) 5

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WOD- Thursday August 10, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Complex Roll Thoracic Spine/Lats/Back/Hips 2x With Empty Bar: 5 Deadlifts 5 Hang Muscle Cleans

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SHRED AUG 9, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (4 Rounds for reps) Partner I go You Go 1 min

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WOD- Wednesday August 9, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Roll Lacrosse Ball (Shoulders) Couch Stetch/Sampson/Pigeon With Empty Bar: 10 Hang Snatch High Pulls 10

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WOD- August 8, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll 5 min (Hips,IT, Quads, Hammies) Row 500 2 Skin-the-Cats 2x 5 HSPU or 30s Handstand Hold

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SHRED AUG 8, 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- Monday 8/7/17

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles + 50 DUs + Triple Banded Shoulders 1x 5 Pushups 5 Diamond Pushups 5 Hands

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Saturday Team WOD

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Your Choice – Run 800, Row 1000 or 5 minutes of jump rope Then as a group:

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SHRED Aug 4, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m down dog/spiderman/pigeon 2x 5 ninja roll ups 8 db thrusters 12 good mornings Metcon Metcon

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