WOD September 21, 2016
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x 2 Skin the cats 4 Strict Toes to Bar 8 Push ups 16 Squats
Here is what we found..
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 2x 2 Skin the cats 4 Strict Toes to Bar 8 Push ups 16 Squats
CrossFit PTC – SHRED Warm-up Jump N Rope Dislocates, roll spine + shoulders Animal Kingdom Metcon Either Pimpin Annie or Lil Pimpin Annie Cash Out:
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500 Roll out legs 1x 8 Evil wheel roll outs 8 Thrusters 8 Box jumps Burgener-
CrossFit PTC – SHRED Warm-up 800m run Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m Bear Crawl bkwd 5
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump n rope warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 1x 10m Bear Crawl
CrossFit PTC – WOD Metcon (Time) “Up the River” Teams of 2 Partition Reps as Needed: 10 Man-Makers 20 Burpees 30 OHS (95,65#) 40 Box
CrossFit PTC – SHRED Warm-up Relay Shuttle Run 4 Rounds: 5 Meters 10 Meters 15 Meters 1st Baseman Fire Hydrant Metcon Metcon (4 Rounds for
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Roll legs/5 min then Run 200m 1x Agility ladder and box jumps 10m Spiderman 10m inchworm 5
CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 250 Down Dog / Cobra combo Then 2x 10kb swings 10m Inchworm 2 wall climbs 10m
CrossFit PTC – SHRED Warm-up Roll legs & back 5 min then 3x Run 200m 5 box jumps 10 kb deadlifts Metcon Metcon (5 Rounds
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