Tuesday January 19, 2016

CrossFit PTC – WOD

(No Measure)

500m Row

Dislocates/Shoulder mob with a ball

1x

8 broad jumps

8 pull ups

8 Overhead squats against a wall- PVC

8 Overhead squats empty bar Thrusters

8 Thrusters w/empty bar

Burgener Warm Up
EMOM- 12

Odd 6 Toes to Bar

Even HS Walk

Handstand Walk

put in distance of best

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
No MU do 3 pull ups/3 dips for each

* If you cant do overhead squats, then do cleans