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WOD- Friday February 24, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Down Dog/Up Dog/spider man/Hamstring

Bandy Shoulders

2x

30s HS Hold

30s Ring support hold

5 Ninja Roll ups

15 squats

Weightlifting

12 Min EMOM

A: Push Press (3 x 6 @ 80% )

B: Toes-To-Bar (6x as many unbkn as possible in 30s)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

2 Overhead squats (95/65)

2 Burpees

4 Overhead squats

4 Burpees

6 Overhead Squats

6 Burpees

8 Overhead Squats

8 Burpees

…continue the pattern adding 2 overhead squats/2 burpees

Score is last full round completed + additional number of reps into the next round

(ie if you finished the 6 round and did 2 burpees your score would be 6+10)

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