WOD August 23, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n- rope warm up

Shoulder Band warm up/stretch

then 2x

8 evil wheel roll outs

8 empty bar thrusters

8 kettle bell swings

Weightlifting

Overhead Squat (Find 3RM OHD Squat )

(ROM issues use Shoulder Press)

Shoulder Press (3rm)

Metcon

Metcon (Time)

50 Speed steps

15 OHD Squats (60% Tdy 3RM)

40 Speed steps

12 OHD Squats

30 Speed steps

9 OHD Squat

20 Speed steps

6 OHD Squats

10 Speed steps

3 OHD Squats

(speed steps count 1 every Right foot)

(ROM issues- Annie with speed steps, ie sub abmat situps for Ohd Sqt)