WOD- Friday October 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500m

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Weightlifting

Record last set 85%

Back Squat (3 x 5 (65,75, 85))

Deadlift (3 x 5 (65,75,85))

Metcon

Metcon (Time)

For total time:

4 Rounds

Row 500/450

Rest 2 min
Time stops after last 500. Time is total time including the 3 rest periods.