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CrossFit PTC – WOD We are closed Friday

CrossFit PTC – WOD Turkey Toss (Time) With a partner: 100 Med Ball Burpee-Chest pass (3m) 400m Overhead (fwd) pass partner run 100 Med Ball

CrossFit PTC – WOD (No Measure) Run 400 Samson Stretch 2x 8 Overhead Squats 10 GHD Sit ups (Ab Mat) 10 Back Extensions (Good Morning

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) Row 750 Banded bully, face pulls, banded scap pull Two rounds: 3 Scap Pull, Strict Pull up, Kipping Pull

CrossFit PTC – Barbell Club Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham”

CrossFit PTC – WOD In memoriam of the victims of the recent terrorists attack in Paris. Metcon (Time) Group Warmup Teams of 3 for time:

CrossFit PTC – WOD (No Measure) Row 500 Dynamic Warm Up Burgener – Review Clean pull, hang clean, clean Clean (Clean pull, hang clean, Clean

CrossFit PTC – WOD (No Measure) Run 400 Groiner/Down dog/pigeon pose 2x 10 Banded good mornings 10 Banded side steps R &L 5 Ninja roll

CrossFit PTC – WOD (No Measure) Jump-n-rope x 2 Banded Scap pulls, face pull, bent rows, banded bully 2x 10 good morning 10 Reverse hyper