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WOD – Thursday, January 25, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Roll Shoulders + Keg Stretch

1x

10 Arm Circles (Forward & Backward)

Forward Bear Crawl

10 Scarecrows

Reverse Bear Crawl

10 Jumping Jacks

Spiderman Walk

10 Pushups

Inchworms

Review WOD Movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 – Partner WOD

50 Thrusters (45/35)

40 KBS (53/35)

30 Pull-ups

20 Burpees

10 Man-Makers (35/20)

20 Burpees

30 Pull-ups

40 KBS

Rx+ = CTB Pull-ups

One person working at a time. Partition reps as needed.

Man-Makers = Pushup R-Pull, Pushup L-Pull, Stand

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