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WOD – Friday, September 7, 2018

CrossFit PTC – WOD

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Gymnastics

Complete 3 Rounds of:

Complete 1:30 min at each station:

Station 1 = 8 Each Way Hollow Body to Superman Rolls

Station 2 =10-15 Ring Dips (Scale w/Bands/Static/Box)*

Station 3 = 20m Bottoms Up KB Waiters Walk (18-35/13-26)**

*Rx+= 3-5 Ring or Bar Muscle-ups

**These are singe arm. Complete 20m each arm

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds:

3 Min of Max Cal Row

2 Min Max HSPU

1 Min Max Rope Climb

Rest 3 Min

Scale for HSPU = ABMATs or Wall Climbs

Scale for Rope Climb = Max Progressions

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