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WOD July 19, 2016

CrossFit PTC – WOD

Warm-up

Run 400

Down dog/Scorpion Stretch

2x

5 Empty bar overhead squats

8 Reverse hypers

5 pull ups

8 Good mornings

Weightlifting

Warm up then 2×2@90, 2×2 @95% rest 1 min between sets

Box Squat (2×2 @90%, 2×2 @95%)

Metcon

Metcon (Time)

For Time:

21-15-9

Row (Calories)

Russian twist (35# KB, 26# KB)

Pull up
(russian twist count R+L = 1)

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