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Friday January 29, 2016

CrossFit PTC – WOD

(No Measure)

Hamstring stretch, pigeon pose, couch stretch

2x – with emtpy bar

5 deadlift

5 front squats

5 push press

5 Good mornings

5 back squats

Jerk foot work

Split Jerk (3/55, 3/65, 2/70, 2/75, 1/80, 2(1/85))

no misses – emphasis on foot work and speed (not weight)

Metcon (Time)

5 Rounds

4 HSPU

8 Ring Dips

12 KB Swings (70/44)

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