WOD Friday June 16, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump -n – Rope warm up- then 30 doubles

Agile 8

Weightlifting

10 Min EMOM (A on odd minute, B on even)

A: 5 Back Squats @70%

B: 2 rope climbs or 4 Prog

Back Squat

Metcon

Metcon (Time)

For time:

10 Wall Balls (20/14)

1 Ring Dip

9 Wall Balls

2 Ring Dips

8 Wall Balls

3 Ring Dips

…etc. until

1 Wall Ball Shot

10 Ring Dips

Masters 55+ = 16/10 + Static Dips (GHD Handles)

Scale = 16/10 + Static Dips (GHD Handles) or Box Dips