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Saturday Partner WOD

CrossFit PTC – WOD

Warm-up

Ring of Fire

Metcon (AMRAP – Reps)

“Get a Grip”

Teams of 4

4 Minute Stations : 1:30 Rest Between

Tire Flip/BB Hold (185/95#)

20m Sled Push-Pull/ Squat hold

Pullups/Hang from Bar

Situps/Dead Bug Hold

Calorie Row/Plank Hold

Rx+ = 225/115# BB Holds,CTB Pullups, GHD Situps

Each team will spend 4 minutes at each station with 1:30 rest btw stations. Three partners will be working at a time while one partner is performing the hold. Reps only count when hold is in progress. Rotate as needed.

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