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CrossFit PTC – WOD Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch,

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

CrossFit PTC – WOD (No Measure) row 500 scap pulls, face pulls, subway, dislocates, wrist stretches 2x 10 empty bar strict press 10 empty bar

CrossFit PTC – WOD Animal Farm + run 1 mile (No Measure) 2x 10m Inchworm 10m Crab crawl 10m Spider man 10m Frankenstein Then run

CrossFit PTC – WOD (No Measure) jumpnrope roll out legs & shoulders 2x 5 push ups 5 pull ups 10 wall balls 10 Reverse Hyper

CrossFit PTC – WOD (No Measure) run 400m banded bully, subway, banded dislocates, groiner, pigeon 1x 10 wall washers-pvc 10 push ups 10 abmat Burgener

CrossFit PTC – WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,

CrossFit PTC – WOD (No Measure) Dynamic Warm Up (short) Then: 1 mile run followed by: 15 banded dislocates 15 face pulls 15 scap pulls

CrossFit PTC – WOD Run 400 – Animal Farm (No Measure) Run 400m Animal Farm 2x 10m Inchworm 10m Spiderman 10m Crab Crawl 10m Bear

CrossFit PTC – WOD (No Measure) Row 750 1x 15 banded dislocates 15 face pulls 15 scap pulls 10 empty bar OHD squats 10 Wall