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)
