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Tuesday October 13, 2015

CrossFit PTC – WOD

(No Measure)

Row 500

banded bully, subway, banded dislocates, groiner, pigeon

1x

10 wall washers-pvc

10 push ups

10 abmat
EMOM-12 min

Odd: 2 HSPU or HS Hold for 15s

Even: L-sit hold – 15s (Rings, parallets, or hanging from bar)

Metcon (Time)

3 rounds for time

Run 400m

Row 500

20 over the bar (or rower) burpees.

(Time cap = 25 min)

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