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CrossFit PTC – WOD (No Measure) Row 750 Two rounds: 3 Scap Pull, Strict Pull up, Kipping Pull up 3 Down dog push up, strict

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 Game Changer Challenge 15.3 (AMRAP – Reps) AMRAP 8 Minutes: 50m Shuttle Sprint 20 Overhead Prison Lunge (45,25) 7 Burpees ~scaled

CrossFit PTC – WOD No girls/heroes today. Meet at gym at 8:30…WOD will start once the food is weighed and loaded. Fitness starts with Food

CrossFit PTC – WOD (No Measure) Run 400 2x 10 Empty Bar good morning 10 Empty Bar Thrusters 10 Sit ups Deadlift (5-5-5+ @ 70%)

CrossFit PTC – WOD (No Measure) Run 400m Dynamic Warm Up Burgener – Review clean Practice Jerk (split jerk) Clean and Jerk (Clean/Clean/Jerk-55,65,70,75,75,80) Speed/Form Priority

CrossFit PTC – WOD Jump-n-rope + Animal Farm (No Measure) Jump-n-rope warm up Then Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m

CrossFit PTC – Barbell Club (No Measure) Light stretching on your own prior to class Start class Immediately focusing on technique (10 minutes to complete)

CrossFit PTC – WOD Happy 240th Birthday USMC! (No Measure) Row 500 Dynamic Warm Up Burgener – Review Power clean Review Thruster Box Squat (5-5-5

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows/roll legs 2x 30s hold ring support Leg Kicks/Straight leg, bent leg, 10