Friday October 2, 2015

CrossFit PTC – WOD

(No Measure)

Dynamic Warm Up (short)

Then:

1 mile run

followed by:

15 banded dislocates

15 face pulls

15 scap pulls

10 empty bar OHD squats

10 Wall balls

Overhead Squat (Find 1 RM – 10 min)

Metcon (No Measure)

8x 50m sprints

Rest 1 min