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WOD- Friday October 27, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump N Rope Warm Up

Roll t-spine w/roller and shoulders with lax ball

Bandy Shoulders

2x

30s HS hold

30s Ring Support

2 skin the cat

5 Empty Bar thrusters

Weightlifting

Push Press (1RM)

Metcon

Metcon (4 Rounds for reps)

Tabata Intervals of:

Pull up

Push Up

Push press (50% of tdy 1RM)

Double Under

– 8 intervals per movement. (normal)

-No rest between movement

-Score is total reps

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