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Tuesday September 29, 2015

CrossFit PTC – WOD

(No Measure)

Jump n rope x 2

1x

6x Turkish Get up and Waiters Walk 10m + 3 OHD sqt

10 Push ups

5 clapping push ups

20 sit ups
Skill work:

EMOM for 10 min:

Odd minute – Handstand and hold 15s

Even – one muscle up (3x dip/3x Pull up) or a progression

Metcon (Time)

3 Rounds

Row 500

21 Push Ups (M = hand release)

12 Box Jumps (24/20)

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