Wednesday November 25, 2015

CrossFit PTC – WOD

(No Measure)

Run 400

Samson Stretch

2x

8 Overhead Squats

10 GHD Sit ups (Ab Mat)

10 Back Extensions (Good Morning w/bar)

8 Pull ups

8 Dips
10 Minutes EMOM:

Odd- Rope climb (or rope climb x 2)

Even: HSPU X 3

*HSPU scale to HS Hold or A-Frame, Box)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups