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Wednesday September 16, 2015

CrossFit PTC – WOD

Run 400m then Agile 8 (No Measure)

Run 400m

Foam Roll — IT, Piraformis, Teardrop adductors

V-Sit rollover

Firehydrant (arms/back straight)

Groiner (10x each side)

Frog Jumps (10x)

1st Baseman (x2 each side) or Sampson
Quickly thru–then Burgener/Clean skill transfer

Back Squat (wu-3/62.5, 3/72.5, 3+(me)/80)

Clean Annie (Time)

50 Double Unders

135 Pound Squat Clean x 10 (w-85#)

40 Double Unders

135 Pound Squat Clean x 8

30 Double Unders

135 Pound Squat Clean x 6

20 Double Unders

135 Pound Squat Clean x 4

10 Double Unders

135 Pound Squat Clean x2

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