WOD September 9, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n- rope warm up

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale: Use 80% of 1RM Bench, ring rows with body starting at parallel.