CrossFit PTC – WOD
Back Rack Lunge (4×10 back rack reverse lunges (10 total))
Complete 4 sets of 10 back rack reverse lunges, working up to a heavy set of 10 for the day.
Between sets complete:
15-20 V-ups
Metcon (Time)
Festivus Games WOD 1
For time:
20 lateral burpees over the bar
30 back squats 115/85#
40 sit ups (must touch toes)
30 back squats
20 lateral burpees over the bar
Scaled/masters weight = 85/55#
Back squats are taken from the floor. DO NOT drop the bar off of your back on your final rep.
**Time cap for the competition is 10 minutes, but we will allow for a 15 minute cap for today.
