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Tuesday December 1, 2015

CrossFit PTC – WOD

(No Measure)

Row 750

Banded Scap pulls, face pull, bent rows, banded bully

2x

10 pull up

30 Sec ring support

25 Sit up

Burgener

A: Power Clean (3/55, 3/65, 2/75, 2/75, 2/80)

B: Shoulder Press (10-10-10-10-me 55%)

Go from A->B directly then rest 1:00

Beginners- Just power clean

**Teach DB PP for wod

Metcon (Time)

Partner (I go/U go)

5x

80m farmers carry (40m down/back)

12 Dumbell push press (2 bells)

35/25

Rx+ (44# KB/30# DB- Carry and PP)

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