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Thursday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Cossack squat 40m Pinch grip farmer carry 80m 10 seated single arm press (R) 10

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Bro Camp WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets of: – 10 dumbbell bench press – 10 dumbbell bicep curls (palms up)

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (3 Rounds for reps) Partner Relay: 12 minutes of 7 cal Bike 20 air squats 12 minutes

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Wonderful Wednesday

CrossFit PTC – WOD View Public Whiteboard Power Clean (5×5 power clean working up to a 5 rep max) Complete 5 sets of 5 power

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No Days Off

#NDO “But Coach….”     “What the heck do you mean no days off?  I am sore, I have been hitting it hard for 3 days

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) 6-7 rounds of: 8 Back squats 16 step off lunges 16 step-ups 25 superman pulses

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Terrific Tuesday

CrossFit PTC – WOD View Public Whiteboard Warm-up (No Measure) 4 rounds for quality and warmth of: 200m run 10 toes to bar 7 push

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) 800m run 80 Plate ground-to-overhead 80 Leg lift 80 Strafe over plate 400m run 40 PG2OH

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Monday Leg Day

CrossFit PTC – WOD View Public Whiteboard Back Squat (Work up to heavy set of 5) 5-10# more than last week. Complete 5 sets of

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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) “Stop. Hammer Time.” Partner WOD 6 Minute Stations of: 20/15 Calorie Row/Straight Leg

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