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SHRED January 1, 2018

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 400m Agile 8 Metcon Metcon (Time) 18-15-12-9-6-3 DB Push Press (35/20) Slam Ball (30/20) Box Jumps

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Saturday Partner WOD

CrossFit PTC – WOD Metcon (Time) “I Hate 58” With a partner complete: 1000/800m row (Switch at 250/200m) 58 Box Jump Overs (24/20) 58 Burpees

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SHRED December 29, 2017

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

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Friday, December 29, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) 100 Singles/50 DUs Roll Legs, Back/Piriformis + Couch/Pigeon 2x 2 Wall Climbs 5 Pull-ups 5 Broad Jumps

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SHRED December 28, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 1000m 2x Bear fwds/bkwrds, crab, spiderman, inchworm 2x 15 GHD’s Metcon Metcon (AMRAP – Reps) 4

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SHRED December 27, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Run 200m / arm cirlces 2x 5 pull ups 10 wall balls 15 Sit ups Metcon Metcon

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Wednesday, December 27, 2017

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll Back/Hips/Shoulders Hamstring Stetches (Coaches Choice) 2x 8 Box Jumps 10 KBS 12 Wall Balls

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SHRED December 26, 2017

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Jump N Rope Dislocates,roll spine shoulders Animal Kingdom Metcon Metcon (AMRAP – Reps) Tabata: Bulgarian Split Squat

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