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New Year’s Eve WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner: From 0-12: 2,020 meter row Cash in *split with

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Tuesday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 8 Minutes: 10 Figure 4 squat 10 Heel to butt 10 Single leg ground

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Monday WOD

CrossFit PTC – WOD View Public Whiteboard Paused Back Squat (7×3 pause back squat) 3 sec pause at bottomWork up to a heavy set of

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Monday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (AMRAP – Reps) Try to get as many points as possible! 1 Point: 200m Run 500m Row

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Saturday Partner WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) “Three Wise Men” Partner WOD 8 Min Stations, 2 Minutes Rest Between: A:

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Deadlift (Work to heavy set of 5 for the day) Alternating EMOM for 14 minutes of: Min 1

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup About 10 Minutes: 200m jog 10 Scap push ups 10 Scap pull ups 10

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Post-Christmas Fun Fest

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) Complete AMRAP in 15 minutes with a partner of: 12 toes to bar

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Christmas Day

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 24 hour AMRAP for quality and warmth of: Spend Time with your family and

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Christmas Eve WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 10 Minute EMOM for quality of: Min 1 – :40 plank hold Min 2 –

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