Thursday WOD

CrossFit PTC – WOD

3-4 sets of:

– Tempo Dumbbell bench press x 8 reps (3 seconds up, 3 second hold at top, 3 seconds down)

– 6-8 strict pull ups (add weight if able) Scale to banded strict pull ups or negatives.

Rotate through the movements, resting a bit in between each. Add weight each set if able.

Tabata intervals of:

(:20 on, :10 off x 8 sets)

Rest 1:00 between movements

– Arms only assault bike for calories

– lemon squeezers

– battle ropes

– hollow rocks (forward and back = 1 rep)

Talk with a coach about your goals, get the plan to achieve them.