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CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 400 Agility Ladder drills x 5 Tricep Stretch/Front rack stretch With an empty bar: 5 Deadlifts

CrossFit PTC – WOD Metcon (AMRAP – Reps) “The Breakfast Club” 25 Min AMRAP Teams of 2 25 Pull-Ups 50 Hang Power Cleans (95/65)* 50

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) JUMP N ROPE Warm Up x2 Bandy stretches for shoulders Animal Farm Review Russian KBS Metcon Metcon

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Row 500m Roll back, hips, legs + pigeon pose 2X 10m Forward Banded Walks + 5 Squats

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agility Ladder x 5 Samson, Groiners, Hamstring, Pigeon Complex Metcon Metcon (Time) 5 RFT 10

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Run 200m Animal Farm Warm up Arm circles Warm up thrusters Metcon Metcon (Time) 3 Rounds Run

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Roll legs and back for 5 min Run 800m Dynamic WU (include bear/crab/inchworm) Dislocates & halos with

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up Bandy Shoulders Junk Yard Dog Burgner Warm Up Weightlifting Split Jerk (1RM)

CrossFit PTC – SHRED Warm-up Warm-up (No Measure) Row 500m Agile 8 Metcon Metcon (AMRAP – Reps) Partner WOD 15 min AMRAP Partner A: Row

CrossFit PTC – WOD Warm-up Warm-up (No Measure) Jump N Rope Warm Up 2x 10 Kb Swings 10m Bear Crawl 10 Ball Slams 10m Backward