CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll out legs/Back 5 min
3 Rounds
Rowling – ie Row 100m exactly (every m over = 1 extra squat)
8 Squats
3 Evil Wheels
5 Clapping push ups
5 Pull ups
-set up/warm up to 55% box squat
Weightlifting
5x – 15min
Go right from A to B then rest 1:30
A: Box Squat (10@ 55%)
B: Weighted Pull-ups (5 (try to add weight each time))
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
