WOD- December 19, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

Down Dog/Up Dog/Bandy Shoulders

Then

Animal Farm

Gymnastics

Rope Climb (Work on Rope Climb/Scaling options)

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Wms WL = 25#