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WOD – Friday, April 13, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

Foam Roll As Needed

Mobilize for Back Squat (Coaches Choice)

2x

10 Wall Squats

10 X-Band or Banded Wall

10 Banded Glute Bridges

10 Banded Squats

Weightlifting

Back Squat (5X3 @ 75-80%)

Pause for 3 seconds at bottom of 1st rep each set

Focus on exploding upward on all reps

Metcon

Metcon (Time)

Complete for time:

21-15-9

Deadlift (225/155)

Burpee Over-the-Box Jumps (24/20)

Rx55+= (185/135)

Rx60+= (165/115)

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