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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “7-10 Split” Teams of 2-3 AMRAP 8 7 Wall Balls (20/14) 10 Sit-ups

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 2 rounds of 2:00 Minute Stations: 1. D-ball Over Shoulder 2. Farmers Carry 3. 6

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Fun Friday

CrossFit PTC – WOD View Public Whiteboard Snatch (Work to heavy set of 1 for the day) 15 minutes of snatch practice. If comfortable with

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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 10 rounds 10 DB squat Unbroken step-through DB lunge then.. 25 lying leg raises 25

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Thriller Thursday Workout

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 16 minute EMOM of: – :40 handstand push ups – :40 L-sit/ hollow hold –

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 2 rounds each 5min 400m run 40 thrusters (light) 5min 400m run 40 jumping pull

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Wonderful Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Clean complex (Work to heavy set for the day) 1 power clean + 1 hang power clean +

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Workout #1 DB single arm clean ladder (L&R) 200m Run / 250m Row Workout #2

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