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WOD – Friday, June 29, 2018

CrossFit PTC – WOD

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Gymnastics

EMOM 16

Min 1 = 10 HSPU*

Min 2 = 8 Under Arm Planks – R

Min 3 = 10 Pendlay Rows (95/65 or Metcon Weight)

Min 4 = 8 Under Arm Planks – L

*Take this time to work on HSPU. Complete as many as possible. Kickups to HS Holds for 20-30s is the scale. Under arm planks are shown in link starting at the 15 sec mark.

https://www.youtube.com/watch?v=HVi6im-rKZU&list=FLFDP0Xe22SW2wgcm67LUZdA

Metcon

Metcon (Time)

Complete for Time

2 Rounds

10 Thrusters (95/65)

10 Toes-2-Bar

2 Rounds

10 Thrusters (135/95)

10 Knees-2-Elbow

Rx55+ & Scale = (75/45); (95/65)

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