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Monday December 14, 2015

CrossFit PTC – WOD

(No Measure)

Run 400m

Hamstrings/Hips

2x

10 Hip extensions

10 Good mornings

10 Kettlebell swings

Back Squat (45/5,55/3,62.5/1,67.5/10+)

only 1 set of 10+ (max effort) at 67.5%.

100 Thrusters (Time)

100 Thrusters for time (75#/55#)

Every minute on the minute do 3 burpees (starts at 0:00)

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