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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) Partner WOD “Meat & Potatoes” “Meat” EMOM 12 Min 1: 10 Deadlifts (95/65)*

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Turkey Toss

CrossFit PTC – WOD View Public Whiteboard Turkey Toss (Time) With a partner: 100 Med Ball Burpee-Chest pass (3m) 400m Overhead (fwd) pass partner run

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Wednesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup Repeat for 10 Minutes: 250m row / 200m run / .4 mi AAB /

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Front Squat (4x 4 front squat + 8 back squats 75% of FS max) Complete 4 sets of

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (Time) Warmup 2 Rounds 200m run / 250m row / .4mi AAB 10 Scap pull ups 10

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds of: 8 minutes of: Row 40/30 calories 25 Kb swings 53/35# 15

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (2 Rounds for time) 3 Rounds 35/25 CAL 25 Wall balls 15 Pull ups Rest as needed

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Monday Bro Camp Workout

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 5 sets of: – 8 tempo dumbbell bench press (use the tempo of, 3 seconds

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FUN SATURDAY WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 30 minute AMRAP with a partner 100m burpee broad jump 40 burpee plate ground

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