WOD August 30, 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

Push Press (3RM)

Then: Drop set ME 80%, 70%, 60% tdys 3rm

Use a partner. Do ME at 80% rack bar and have

partner drop weight to 70%, ME and repeat at 60%.

Then partner goes. Score is total reps.

Push Press (ME at 80%)

Push Press (ME @ 70%)

Push Press (ME @ 60%)

Metcon

Metcon (5 Rounds for reps)

WOD: 5 rounds for total reps

As many thrusters as possible in 30s

Rest 2 min

(use the higher of 50% tdy 3rm pp or 45% 1RM )

put weight in comments