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CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 wall washers-pvc 10 Kettle bell swings 10 hip extensions Back

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x 10 Banded good mornings 10 Banded side steps R &L 10

CrossFit PTC – Barbell Club Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m

CrossFit PTC – WOD Metcon (AMRAP – Reps) Group Warmup Teams of 4 5 Minute Stations of: A B GTO (75/45) 5 Tire Flips Air

CrossFit PTC – WOD (No Measure) Jump N Rope Warm Up (1x thru) Groiner/Down dog/pigeon pose 3 rounds or 5 min 5 pull ups 10

CrossFit PTC – WOD (No Measure) Row 500 roll legs/banded hamstrings/banded IT Band 2x 10 Banded good mornings 10 Banded side steps R &L 10

CrossFit PTC – WOD (No Measure) run 400m Banded bully/Scap pulls/face pulls/bent rows 2x Arm Circles Leg Kicks 10 x Straight leg, bent leg, 2

CrossFit PTC – WOD (No Measure) Row 500 banded bully, subway, banded dislocates, groiner, pigeon 1x 10 wall washers-pvc 10 push ups 10 abmatEMOM-12 min

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