WOD July 12, 2016

CrossFit PTC – WOD

Warm-up

Run 200

Down dog/Scorpion Stretch

Band warm up (scap pulls, face pulls, chest press, shoulder pr)

1x

5 Empty bar thrusters

8 Reverse hypers

5 pull ups

Weightlifting

EMOM 18 min (i.e. 6 rounds)

A: Shoulder Press (x 6 @ 70%)

B: GHD Situps (x 8 )

C: Ring Dips (x 5 )

For C do either Ring Dip (x5) or MU/ Bar MU x 2

C: Muscle-ups (x 2 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

15 Push ups

10 power cleans 135/85

5 Push Jerk 135/85