Thursday November 19, 2015

CrossFit PTC – WOD

(No Measure)

Run 400

Groiner/Down dog/pigeon pose

2x

10 Banded good mornings

10 Banded side steps R &L

5 Ninja roll ups

15 sec L sit hold
12 Min

EMOM Odd – Hand stand (30s) /2-3 HSPU

EOMOM Even- 2 pistols ( alt legs,3s in the hole)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#