Wednesday July 12, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

150 Singles, 40 DUs, 1 Triple Under

Roll Back/Hips/Legs

2X

10 KBS

5 Strict Pullups (Alternate Grips)

10 Clapping Pushups

Review Pendlay Row
Glen Pendlay on the Pendlay Row:

https://youtu.be/ZlRrIsoDpKg

Weightlifting

Pendlay Row (find a 5RM)

Metcon

Metcon (Time)

Partner WOD

30 Burpees (Team buy in)

Then with a partner, complete 5 rounds each of the following:

5 DB man makers (35/20)

100m sprint

Then

30 Burpees (Team cash out)

*Burpees are team reps with partners switching every 5 reps.

**At 3,2,1 go each team does the team burpees then moves to the 5 rounds, where only one partner is working at a time. After the 5 rounds the team finishes with 30 burpees.

Rx+ = (50/35)