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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

WOD August 5, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Groiner stretch/hamstrings with band

2x

8 Evil wheel roll outs

10 toes to bar

10 reverse hypers

8 Good mornings

Review Sumo Dead Lift

Warm up to 65% of 1RM

Weightlifting

EMOM 18 Min

EMOM for 18 min:

2 Sumo Deadlift with 65% of 1RM

Metcon

Metcon (Time)

21-15-9

Hang power clean (135,95)

Burpee

RX+

Power Clean (165, 115) – note not a HPC

Bar facing Burpee

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