Tuesday February 9, 2016

CrossFit PTC – WOD

(No Measure)

Row 500

Banded Hamstring stretch

Banded Walks (Side, Forward, back)

10 steps each way

2x

8 Good mornings (second time add wt)

8 Empty bar thrusters

5 squats facing the wall, back to the wall

Shoulder Press (5/45, 3/55, 2/62.5, 1/67.5, 1/72.5, 5+/75 (Max Ef))

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

3 Thruster (95/65)

3 Toes to Bar

6 Thruster (95/65)

6 Toes to Bar

9 Thruster (95/65)

9 Toes to Bar

12 Thruster (95/65)

12 Toes to Bar

15 Thruster (95/65)

15 Toes to Bar

continue to add 3 thrusters/toes to bar till time.