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Wednesday WOD

CrossFit PTC – WOD

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Back Squat (5×5 back squat at 65-70%)

Complete 5×5 pause back squat at 65-70%.

*3 second pause

After each set, immediately complete:

40 meter sled push sprint.

*use a weight you can sprint with the entire 40 meters

Metcon (AMRAP – Rounds and Reps)

Death by wall balls:

Begin first minute with 5 wall balls. After finishing your reps, you will rest until the top of the minute. You will add 1 rep each minute until you can no longer complete the required reps in under the minutes.

RX Weight = 20/14#

RX55+masters = 14/10#

RX+ begin at 10 reps

*Goal is 10+ minutes

**score your highest completed round + any extra reps

At home can complete:

Option 1 – Death by thrusters starting at 5.

Option 2 – death by squat jumps starting at 8.

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