Friday WOD

CrossFit PTC – WOD

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Shoulder Press (Work to heavy set of 10 shoulder press )

4 sets of:

– 10 shoulder press (no racks, small jumps! )

– 20 barbell skull crushers

– 10 double dumbbell curls

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP of:

16 jumping lunges

10 wall balls 20/14#

1 rope climb

*scale to 2 progressions or 5 pull ups/ ring rows