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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

October 31, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll legs/ Ham string stretch with band

2x

8 Scap pulls (- beginning part of pull up)

8 Push ups

8 Hip Extensions

Weightlifting

Deadlift (Find 3 RM )

Metcon

Metcon (Time)

Partner WOD:

Alternate rounds and complete 7 rounds each of:

5 Deadlifts*

5 Pull-Ups

*Load with approximately 65-70% of today’s 3RM DL
I Go/U go style

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