Thursday WOD

CrossFit PTC – WOD

5 sets of:

– 12 dumbbell z-press (seated on floor, legs straight out in front of you)

– 12 double dumbbell bicep curls (palms up)

– 20 front plate raises 10-25# plate

**rest a little between each movement, rotating through.

20 Minutes with partner:

Alternating complete rounds of:

Run 200m

5 pull ups

10 hand release push ups

15 air squats

**each round is as fast as possible.

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