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Wednesday December 30, 2015

CrossFit PTC – WOD

(No Measure)

Dynamic Warm Up

Demo movements

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (Time)

Travel WOD —

For time

100 Double unders

100 Sit ups

100 push ups

100 Double unders

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