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CrossFit PTC – WOD Run 400m – Dynamic Warm Up (No Measure) Run 400 Dynamic Warm up Metcon (Time) Rebekah’s Filthy Fifty WOD 5x10m shuttle

CrossFit PTC – WOD (No Measure) Run 200 Partner Med ball passes- (over/side to side/back) then 2x 5 Parallet Shoot thrus 2 Skin the cats

CrossFit PTC – WOD (No Measure) Jump n Rope Warm up Bandy Pulls Bully, Subway, Scap, Face, Bent row 2x 10m Bear Crawl fwd 10m

CrossFit PTC – WOD (No Measure) Run 200 Agility ladder drills Dislocates Down Dog/Spider man/Pigeon 5 Ninja Roll ups 8 empty bar thrusters Burgener +

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)

CrossFit PTC – WOD (No Measure) Group Warmup “Sweet Ab-brosia” Metcon (AMRAP – Reps) “Sweet Ab-brosia” Teams of 2 3 Rounds – I go/You go

CrossFit PTC – WOD (No Measure) Row 750 Hamstrings band stretches/Roll legs 2x 8 Good Morning Burgener Warm Up Deadlift (15 min to find 1

CrossFit PTC – WOD (No Measure) Run 800 Agility ladder drills Arm circles Down Dog/Spider man/Pigeon Take care of your hands! Angie (Time) For Time:

CrossFit PTC – WOD (No Measure) Row 500 2 x Animal Farm: 10m Inch worm 10m Bear Crawl 10m Crab Crawl 10m Spiderman Scorpion Stretch

CrossFit PTC – WOD Run 400m then Agile 8 (No Measure) Run 400m Foam Roll — IT, Piraformis, Teardrop adductors V-Sit rollover Firehydrant (arms/back straight)