WOD August 15, 2016

CrossFit PTC – WOD

Warm-up

Row 500

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Weightlifting

Find 1 RM Bench press – Slight incline (put 45# plate under front)

Then: 4 x 5 @80% of tdy’s 1RM (1:30 rest)

*Use a spotter

Bench Press- Slight incline (1RM)

Bench Press- Slight incline (4 x 5 @80% )

Metcon

Baseline-CFPTC (Time)

Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
* Have someone else count if possible.

Cash out:

2x 35 GHD Sit ups