Friday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

– 8 shoulder press, work up to heavy set of 8 (no racks)

– 25 banded tricep push downs

– 15 v ups or 10-15 ghd sit ups / 15-20 abmat sit ups

Shoulder Press

Metcon (4 Rounds for reps)

Tabata (:20 on, :10 off x 8 sets)

Rest 1:00 between movements

– Assault bike calories

– battle ropes

– row for calories

– slam balls 20/15#

**score total reps