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Saturday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds of: 5:00 per round, 2:00 rest between round Run 400m 30 air

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (6 Rounds for reps) Tabata :20 on :10 off for 8 sets of: Rest 1:00 between movements

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (AMRAP – Reps) For quality and reps of: 5 rounds of: :40 jumping lunges :20 rest :40

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Wednesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (3 Rounds for reps) From 0-7:00 Run 800m + max effort toes to bar or lying leg

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Tuesday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – Z-press x 10-20 reps based on load you have available –

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Monday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 sets of: – Reverse lunges x 20 reps (add weight if able) – Single

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FUN Saturday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (4 Rounds for reps) for total reps: :30 on :30 for 8 minutes – max push press

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Friday WOD

CrossFit PTC – WOD View Public Whiteboard Metcon (No Measure) 4-5 rounds for quality and load of: – 10-20 dumbbell floor press – 10-20 behind

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Friday Shred

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Warmup 7 Minutes of Rowling Try to hit exactly 100m on the rower Do Push-ups,

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Thursday WOD

CrossFit PTC – WOD View Public Whiteboard Front Squat (Take 4 sets of 5 to work to heavy set of 5) Complete 4 sets of

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