Friday WOD

CrossFit PTC – WOD

Alternating EMOM for 14 minutes of:

Min 1 – 5 deadlifts

Min 2 – :30 max effort handstand push ups (scale to regular push ups/ box push ups/ pike push ups)

*Start light on the deadlifts, about 50% or so, and add weight each set if form stays perfect.

5 rounds of – :30 on, :30 off

– Jumping lunges

– double dumbbell power clean 35/20# (it is okay to just touch one head of each db to the ground each rep)

– double dumbbell push press 35/20#

RX+ 50/35#

RX55+ 30/15#

**so do :30 lunges, rest :30, :30 cleans, rest :30, :30 push press, rest :30 x 5 rounds

Talk with a coach about your goals, get the plan to achieve them.